Warm-up (400) 400 choice Set (1000) 20 x 25's choice on :30 16 x 25's choice on :25 4 x 25's choice on :20 Set (1100) 8 x 25's fly on :30 12 x 50's on :55 ...25 back/25 free 4 x 75's on 1:20 ...50 breast/25 free Set (1200) 12 x 100 kick choice on 2:15 ...50 flutter/50 choice Set (600) 3 x 200 free on 2:30 ...choice of equipment Cool-down (200) 200 EZ |