600 Warm Up 200 Kick 6 x 50 Drill/Swim 6 x 50 Descend 1-3 4-6 400 moderate 4 x 100 fast interval 2 x 200 moderate 8 x 50 fast interval 100 easy 2 x { Pick a stroke, any stroke. Or 1st (Fly), 2nd (back or breast) 6 x 50 (50 Kick, 50 Easy, […]