Warm-up (800) 300 swim 200 kick 300 pull Set (900) 4 rounds 50 kick on 1:00 75 IM on 1:15 100 free on 1:30/1:25/1:20/1:15 by round Set (1500) 3 rounds 4 x 75 on 1:05 …1) all free …2) free/fly/free by 25 …3) fly/free/fly by 25 …4) all fly 4 x 50 kick on 1:00 Cool-down (200) 200 easy choice |