Warm-up (1000) 1000 reverse IM 4 x 250 ...100 drill/100 kick/50 swim ...IM order Set (400) 8 x 50's on 1:00 ...choice Set (1600) 4 x 400 on 8:00 ...300 free, rest :30, ...100 stroke - desend 1-2 on stroke Set (400) 2 x 200 choice kick Warm-down 200 EZ choice |