Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (800) 2 x 400 swim ...50 kick/50 drill/100 swim ...#1 Free, #2 IM Set (2000) 5 x 100 free on 1:30 100 IM on 1:45 4 x 100 free on 1:30 2 x 50 stroke on 1:00 3 x 100 free on 1:30 4 x 25 stroke on :30 2 x 100 free on 1:30 2 x 50 stroke on 1:00 1 x 100 free on 1:30 100 IM FAST Cool-down (100) 100 EZ |