Warm Up (1000): 10 x 100 1-3 swim 1:40 4 kick 2:15 5-6 swim 1:30 8 kick 2:15 9-10 swim 1:20 Set (2700) 4 rounds 12 x 200 1 on 3:00 (last 50 stroke - IM order by round) 1 on 3:15 (first and last 50 stroke choice) 1 on 3:30 IM EZ 100 Set (400) 400 pull ...3 cb Cool-down (200) Swim 100 moderate, 100 EZ |