Warm-up (600) 400 CATCH-Up free 200 kick Set (500) 4 x 125 on 2:00 ...50 free, 50 stroke, 50 free Set (2000) 4 Rounds: 3 x 100 build on 1:30 4 x 50's on :45 …descend 1-4 Set (200) 2 rounds 2 x 25 FAST kick on :30 50 ez swim on 1:00 Cool-down (200) 200 EZ choice |