Warm-up (1000) 400 free 300 kick 300 pull Set (1000) 350 free/50 fly 250 free/50 back 150 free/50 breast 100 free rest 20 sec. ...on 15 min. Set (400) 400 pull 25 right side/25 left side breathing Set (600) 12 x 50 on 1:00 1-6 (25 hard/25 easy) 7-12 (25 easy/25 hard) Cool-down (200) 200 choice ...50 drill/50 swim |