Warm up (700): 2 rounds 200 free/ 100 kick/50 nonfree Set (300) 4 x 75 (free/stroke/free) on 1:15 Set (800) 2 rounds 4 x 100 on 1:30 …1- 100 free …2- 25 stroke/75 free …3- 50 stroke/50 free …4- 100 all stroke Set (1200) 4 rounds 2 x 150 on 2:15 (1 IM - no free; 1 all free) Cool-down (200) 200 EZ choice |