Warm-up (400) 4 x 100 KRLS (25 right arm, 25 left arm, 25 catch-up, 25 swim) Set (1600) 8 x 200 (odd free/even stroke) on 3:15 ...free - 1st 50 and 3rd 50 - HARD ...choice - 2nd 50 and 4th 50 - HARD Set (moderate) (600) Pull...6 x 100(75) free on 1:30 ... 5cb on even 100's Kick-set (600) 6 x 100 free on 2:15 ...2nd 50 HARD ...descending 1-3 Warm-down (200) 200 EZ choice |