Warm-up (400) 400 choice ...50 swim/50 drill Set (500) 500 ...50 swim/50 kick Set (600) 6 x 100's breast on 2:30 ...1st 50 w/flutter kick ...2nd 50 w/dolphin kick Set (500) 5 x 100's fly on 1:45 ...3 strokes fly/3 strokes breast ...all w/dolphin kick ...fins ok Set (1000) 4 x 250's free on 4:00 ...descend 1-4 ...choice of equipment Cool-down (200) 200 EZ choice |