Warm Up (400) 400 choice Set (600) 8 x 75(50) on 1:15 …25 kick/50 swim Set (600) 6 x 100(75) on 1:20 …descend 1-3 Set (1400) 10 x 50 free …2 rounds ...4 on: 40/ 1 on 1:00 2 x 100(75) on 1:15 Rest 1 min. Set (400) 400 kick …25 flutter/25 dolphin Cool Down (200) Swim 200 moderate to EZ |