Warm up (600) 400 swim 200 kick Set (500) 5 x 100 free on 1:35 ...50 catch-up/50 swim Set (2100) 2 rounds 300 free on 4:30 2 x 75 on 1:15 ...free/fly/free 200 free on 3:00 2 x 75 on 1:15 ...free/back/free 100 free on 1:30 2 x 75 on 1:15 ...free/breast/free Cool-down 200 EZ choice |