Warm-up (600) 300 free 200 drill 100 kick Set (400) 2 x 200 pull (no paddles) ...moderate Set (400) 8 x 50's on 1:15 odd 50's hard even 50's EZ Set (600) 6 x 100's on 2:00 1-3 moderate 4-6 descen 1-3 Cool-down 400 choice ...kick or swim ...moderate to EZ |