Warm-up (500) 200 swim/200 kick 100 drill Set (900) 6 x 150 on 2:30 ...50 swim/50 kick/50 swim Set (1000) 4 x 100 swim 1:30, 1:25, 1:20, 1:15 4 x 75 on 1:30 …Free/Stroke/Free 4 x 50 on :45/1:00 …odd : FAST …even : EASY 4 x 25 on :45 …all fast Cool-down (400) 200 drill 200 EZ choice |