Warm up (600): 2 rounds 100 swim/100 drill/100 kick Set (800) 2 rounds 4 x 100 on 1:45 ...1- 25 fly/75 free ...2- 50 back/50 free ...3- 75 breast/25 free ...4- 100 free Set (1500) 3 rounds 2 x 150 on 2:15 (1 IM - no free; 2 all free) 2 x 75 stroke on 1:15 50 easy free on 1:00 …Round 1- stroke fly, …R2- back, …R3- breast Cool-down (200) 200 EZ choice |