Warm-up (600) 300 swim, 200 kick, 100 drill Set (800) Swim 100, 4 x 25 SPRINT Swim 100, 3 x 35 SPRINT Swim 100, 2 x 25 SPRINT Swim 100, 1 x 25 SPRINT EZ 100 ...DPS swim on 1:30, SPRINT on :30 Set (1800) 6 rounds 200 free set-up on 3:00 2 x 50's on 1:00 ...FAST specialty/non-free Cool-down (200) 200 EZ choice |