Warm up (600): 2 rounds 100 swim/100 drill/100 kick Set (800) 2 rounds 4 x 100 1: Kick on 2:00 2: Stroke drill on 1:40 3: 100 IM or stroke on 1:30 4: Free on 1:20 Set (2000) 3 rounds 2 x 50 stroke drill on :55 2 x 100 free on 1:20 2 x 150 on 2:15: …1: 50 fly/50 bk/50 br …2: 50 bk/50 br/ 50 fr 50 ez on 1:00 Cool-down (100) 100 EZ choice |