Warm-up (800) 400 free (last 100 breast) 400 kick (2nd 200 on breastkick) Set (1200) 12 x 100’s on 1:45 …1-4 (75 free/25 breast) …5-8 (50 free/50 breast) …9-12 (25 free/75 breast) Set (500) 500 pull (moderate) Set (600) 12 x 50's on: 50 ...odd free ...even breast Warm-down (200) 4 x 50's on 1:00 …moderate to EZ |