Warm-up (600) 2 rounds 100 swim/drill/100 kick Set (600) 2 rounds 50 fly/50 fr swim 50 bk/50 fr swim 50 br/50 fr swim …rd 1: strokes are kick, 2:00 …rd 2: strokes are drill, 1:50 Set (1800) 3 rounds 50 fly on :50 100 free on 1:40 50 bk on :55 100 free on 1:35 50 br on 1:00 100 free on 1:30 50 fr on 1:05 100 free on 1:25 Cool-down (200) 200 EZ choice |