Warm-up (500) 400 swim 100 kick Set (1200) 200 Free on 3:00 ...neg split 2 x 100 IM on 1:45 ...1 ez/1 fast 200 Free on 3:00 4 x 50 stroke on 1:00 ...FAST turns 200 Free on 3:00 4 x 25 on :30 ...d1-4 Set (900) 3 rounds 100 moderate on 2:00 2 x 50 Sprint on 1:00 Cool-down (200) 200 easy |