Warm-up (600) 300 swim/200 kick/100 drill Set (800) 4 rounds 2 x 25 stroke on :30 …IM order 50 kick on 1:05 100 free on 1:40 Set (1800) 3 rounds 200 free on 3:15 4 x 100s on 2:00/1:40 …odds- 25 fast dolphin kick/75 easy …evens- 25 fast fly/75 fast free Cool-down (200) 200 EZ choice |