Warm Up (600) 300 swim, 200 kick, 100 drill Set (1000) 400 Free, every 4th 25, Fly on 6:00 300 Free, every 3rd 25, Back on 4:30 200 Free, every 2nd 25, Breast on 3:30 100 Free 1 minute rest Set (1000) 400 Free 6:00 300 Free 4:30 200 Free 3:00 100 Free 1:25 Set (800) 8 x 100's …odd 100's 1:45 …even 100's 1:40/1:35/1:30/1:25 Cool-down (100) 100 Easy |