Warm-up (600) 400 Swim 200 pull (3,5,7,5) Set (600) 4 x 150 on 2:15 ...50 free/50 stroke/50 free Set (2200) 2 rounds 200 free on 3:00 …broken at 100 rest 10 sec. …neg. split 100 kick on 2:00 200 free FAST on 3:00 …broken at 50’s rest 5 500 on 7:30 ...75 free/25 stroke 100 EZ Cool-down (200) 200 EZ |