Warm-up (400) 300 swim, 100 kick Set (600) 300 on 5:30 … 50 stroke kick/50 stroke drill/50 free 200 on 3:30 …50 stroke/50 free 100 free Set (2000) - 2 rounds 50 free on :45 100 stroke on 1:30 150 free on 2:15 200 stroke on 3:00 2 rounds 50 stroke on 1:00 100 free on 1:20 150 stroke on 2:30 200 free on 2:40 Set (300) 300 pull Cool-down (200) 200 moderate to EZ |