Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (800) 8 x 100 on 2:00 …50 free-25 kick-25 stroke Set (400) 8 x 50 IM build on 1:00 Set (1200) 6 x 100 50 back/50 free on 1:50 4 x 100 50 fly/50 breast on 1:55 2 x 100 IM on 2:00 Set (600) 12 x 50 kick on 1:20 Set (600) 6 x 100 free on 1:30 Cool-down (200) 200 EZ choice |