Warm-up (800) 400 free (100 free/100 back) 400 kick (2nd 200 on back) Set (1200) 12 x 100’s on 1:45 …1-4 (75 free/25 back) …5-8 (50 free/50 back) …9-12 (25 free/75 back) Set (500) 500 pull (moderate) …3 cb Set (600) 12 x 50's on: 50 ...odd free ...even back Warm-down (200) 200 swim …moderate to EZ |