Warm-up 4 x 200 (rest 15-20 sec.) 1- free 2- choice 3- non free 4- drill Set Kick 300 choice ...last 100 no fins Set 400 pull (3cb-long strokes) Main-set 2 rounds... 3 x 150's on 3:00 ...first round all free ...second round last 50 stroke (IM order) Set 400 swim/kick by 50's ...w/fins Warm-down 200 EZ |