Warm Up (600) 400 swim 200 Kick Set (900) 6 x 150 on 2;30 …50 kick, 50 stroke, 50, free Set (1800) 2 rounds 100 set up 1:30 100 race 1:30 100 ez 2:00 100 set up 1:30 2 x 50 race on: 45 100 easy 2:00 100 set up 1:30 4 x 25 race on: 30 100 easy 2:00 Cool-down (200) Kick 100 moderate, swim 100 EZ |