Warm-up (600) 400 catch-up free 4 x 50 stroke …rest 10 Set (400) 8 x 50 kick on 1:00 Set (400) 400 pull ...5 cb Set (1800) 4 x 100 IM on 1:45 4 x 50 free on :45 3 x 100 IM on 1:45 4 x 50 breast on :50 2 x 100 IM on 1:45 4 x 50 back on :55 100 IM on 2:00 4 x 50 fly on 1:00 Cool-down (200) 200 EZ |