Warm-up (600) 12 x 50's on 1:00 ...25 stroke/25 free ..IM order Set (600) Pulling... 300/200/100 ...rest 15 sec 3/5/7 count breathing Set (600) 12 x 50's kicking on 1:05 ...descend 1-3 Set (1200) 12 x 100's or 75's on 1:30 ...3,6,9,12 Hard and Descending Cool-down (200) 200 EZ |