Warm up (600) 2 rounds 100 swim/100 drill/100 IM Set (600) 4 x 150 on 2:15 …odds- 50 kick/100 free …evens- 50 stroke/100 free Set (600) 12 x 50 on :50 …odds- easy free …evens- fast free Set (1400): 2 rounds 4 x 50 kick on 1:00 4 x 75 free on 1:05/1:00/:55/:50 100 easy free on 1:45 100 fast free on 1:15 Cool-down (200) 200 EZ choice |