Warm-up (600) 300 swim, 200 kick, 100 drill Set (600) (2 rounds) 100 kick/50 free on 2:30 50 kick/100 free on 2:15 Set (1600) 3 rounds 5 x 100 (or 75) ...#1-3 free on 1:25/1;20,1:15 ...#4-5 stroke on 1:45 Set (500) 500 pull …5cb on odd 100’s ...neg. split Cool-down (200) 200 EZ ...moderate to easy |