Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (600) 2 x 300 drill IM …rest 1 min. Set (1000) 20 x 50 IM on 1:00 …odd 50’s : fly/breast …even 50’s : back/free Set (1200) 12 x 100 IMs on 1:40 …25 free/25 back/25 breast/25 fly Set (900) 3 x 300 on 5:00 …75 choice/25 scull Cool-down (200) 200 EZ |