Warmup (500) 500 swim ...4th 25 non fr Set (400) 8 x 50 on 1:05 odds: 25 DRILL/25 kick evens: 25 EZ/25 fast Set (800) 2 x 200 free on 3:15 100 kick on 2:30 2 x 100 Stroke on 2:30 100 kick on 2:30 Set (900) 2 x 200 IM on 3:45 100 kick on 2:30 2 x 100 stroke on 2:30 100 kick on 2:30 Set (300) 4 x 50 Free on 1:00 …FAST 100 kick on 2:30 Cool-down (200) ...moderate to EZ |