Warm-up (500) 500 free 300 kick Set (400) 400 breast ...25 drill/25 swim Set (600) 12 x 50's on 1:00 ...25 FAST/25 EZ Set (600) 12 x 50's on 1:10 ...1-4 breast ...5-8 25 brest /25 kick ...all kick Set 2 x 400 pull ...3cb ...desecn 1-2 Cool-down 200 EZ |