Warm-up (1400) 500 kick choice 500 drill (25 free/25 stroke) 400 choice stroke Set (1800) 400 swim …25 free/25 stroke- r:1:00 4 x 50 stroke on 1:00 …d1-2 300 swim (25 free/25 stroke) r:1:00 4 x 50 free on :50 …d1-4 200 swim (25 free/25 stroke) r:1:00 4 x 50 stroke on :55 …d1-2 100 free on 1:30 4 x 50 free on :45 …d1-4 Warm-down 200 EZ |