Warm-up (1000) 400 swim 400 (25 drill/25 kick) 200 kick Pull-set(800) 4 x 200 on 3:00 ...100 moderate/100 solid Kick-Set (600) 6 x 100 with fins on 1:45 1-75ez-25fast 2-50ez-25-fast-25ez 3-25ez-25fast-50ez 4-25fast-75ez 5-50 fast-50ez 6-100fast Fin-Set (600) Swim 12 x 50's on 1:00 ...Max effort - fast feet! Cool-down (400) 200 moderate 200 EZ choice |