Warm-up (600) 300 swim/200 kick/100 drill Set (600) 4 x 150 on 2:00 ...50 kick/100 swim Set (1800) 4 rounds 2 x 100 1:30, 1:25, 1:20, 1:15 2 x 75 on 1:05 …Free/Stroke/Free 1 x 50 on :50 …odd rounds: FAST …even: EASY 2 x 25 on :30 …odd rounds: EASY …even: FAST Cool-down (200) 200 EZ choice |