Warm Up (600): 2 rounds 100 swim/100 drill/100 kick Set (400) 4 x 100 IM on 1:45 ...odd 100's drill ...even 100's swim Set (2100): 2 x 200 IM on 3:00 6 x 100 free on 1:30 …descend 1-3 3 x 100 IM on 1:45 4 x 150 free on 2:00 4 x 50's IM on 1:00 Cool-down (200) 200 easy swim |