Warm-up (600) 400 free 200 kick Set (700) 2 rounds 2 x 75 on 1:15 ...Breathing 3,5,7 4 x 50 on 1:00 ...Reduce Stroke Count by 1 each 50 Main Set (1500) 3 rounds 2 x 100 on 1:30 4 x 50 on 1:00 ...Drill/Swim Stroke 1 Broken 100 @ 90-100% Effort ...75 Freestyle w/:10 rest ...25 Stroke 1 Minute Rest Coo-down (400) 200 kick 200 swim |