Warm-up (700) 400 swim 200 drill 100 kick Set (500) 10 x 50’s on 1:00 …25 hard/25 easy Set (500) 6 x 50’s on 1:05 …25 easy/25 hard 200 Breaststroke …2 pull downs – moderate Set (600) 8 x 25’s on :40 ...build and descend ...1-4 400 kick Cool-down (200) 200 choice …moderate to easy |