Warmup (500) 300 swim 100 drill/100 kick Set (600) 6 x 50 on 1:10 …odds kick …evens DRILL 6 x 50 …odds stroke on 1:10 …evens free on 1:00 Set (1000) 10 x 100 on 2:30 …50 fast off blocks ...50 EZ Set (800) Pull set ...w/choice of gear 8 x 100 on 1:30 … aerobic pace Cool down (200) 200 EZ choice |