Warm-up 200 free 100 kick 100 drill Set 12 x 50 on 1:05 ...25 drill/25 swim Set 4 x 150 on 2:30/or 2:45 50 free, 50 stroke, 50 free ...IM order 2 x 400 broken on 8:00 ...200 easy/moderate, rest :20, ...2 x 100 rest :05 good effort Set 400 moderate kick ...last 100 no fins Warm-down 200 EZ swim |