Warm-up (1200) 500 choice 400 kick 300 IM (25 drill, 25 swim, 25 drill) Set (500) 10 x 50's on :55 ...25 stroke/25 free Set (900) 12 x 75's(or 50) on 1:00 ...50 Solid/25 EZ recovery Set (500) 500 pull (right side breathing-left side breathing by 25's) Cool-down (300) ...50 kick/50 swim ..fins ok |