Warm-up 8 x 200 ...1-swim, 2-drill, 3-kick, 4-stroke ...repeat …rest 20 sec. Set 4 x 50 choice - 90% effort on 1:00 EZ 100 4 x 50 choice - MAX effort on 1:30 100 EZ 4 x 25's 80% effort - on 1:00 100 EZ Set 400 swim ...build each 100 ...choice of equipment Cool-down OYO |