Warm-up (500) 300 swim, 200 drill 100 kick Set (500) 12 x 50's on :55 …odd: 25 fingertip/25 fr …even:25 R arm/25 L arm Set (2000) 2 rounds 4 X 50 build on :40 4 X 100 pace on 1:20 2 X 200 on 2:40 ...negative split … 1 min rest Set (400) 400 pull ...3 cb Cool-down (100) 100 EZ free |