Warm Up (600): 300 swim. 200 kick, 100 drill Set (900) 3 rounds 150 fr 2:15 3 x 50 Fly :45 Bk :55 Brst 1:05 Set (1600) 4 rounds 2 x 100 on 1:45 ...1)25 stroke/75 free ...2)75 free/25 stroke 4 x 50 on 1:15 ...d1-4 *stroke is IM order by rounds Cool-down (200) |