Warm-up (600) 400 free 200 pull (buoy only) ...3,5,7,5 cb by 50's Set (900) 6 x 150's on 2:30 ...100 IM/50 kick Set (2600) 4 rounds 2 x 125 on 2:00 4 x 100's on 1:45 ...extra 15 between rounds ...125 = 25 free/100IM …100's IM SOILD Cool-down (200) 200 swim moderate to EZ |