Warm Up (400) 400 choice Set (600) 8 x 75 on 1:15 …25 kick/50 swim Set (400) 4 x 100 on 1:30 …descend 1-4 Set (1400) 10 x 50 free …2 rounds ...4 on: 40/ 1 on 1:00 2 x 100(75) on 1:15 Rest 1 min. Repeat 2 times Set (400) 400 kick …25 free/25 fly Cool Down (200) 200 EZ |