Warm-up (600) 2 x 300 ...100 drill, 100 kick, 100 swim ..#1 free/#2 stroke Set (900) 4 x 100 on 1:30 ... (steady pace) 50 EZ 4 x 100 on 1:15 ... (solid - harder pace) 50 EZ Set (600) 12 x 50’s stroke on 1:10 ...odd -moderate ...even -FAST Set (400) 16 x 25 on 20/40 …odd free …even stroke Cool-down-down (400) 200 kick 200 ez |