Warm-up (800) 400 free 200 IM kick 200 IM swim Set (1000) 20 x 50's on :50 or 1:00 1-3 moderate pace or build every 4th HARD on 1:00 Set (800) Pull 800 free ...right breathing down (50) ...left side breathing back (50) Set (400) 400 ...50 kick/50 swim w/fins Cool-down (200) 200 EZ choice |