Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (600) 12 x 50 on 1:00 1-6 (25 hard/25 easy) 7-12 (25 easy/25 hard) Set (1000) 350 free/50 fly 250 free/50 back 150 free/50 breast 100 free …rest 20 sec. ...on 15 min. Set (600) 2 x 300 pull …25 right side/25 left side breathing Cool-down (200) 200 choice |