Warm-up (400) 400 free Set (900) 6 rounds 50 kick, 100 swim on 1:30 ...kicks are 1:05, 1:00, :55 and repeat Set (1900) 4 X 150's (1:55, 1:50, 1:45, 1:40) EZ 100 on 2:00 3 X 150's (1:50, 1:45, 1:40) EZ 100 on 2:00 2 X 150's (1:45, 1:40) EZ 100 on 2:00 1 X 150 (1:40) EZ 100 on 2:00 Set (600) 8 X 75's on 1:15 free, stroke, free Cool-down (200) 200 EZ |