Warm-up (600) 400 swim …50 free/50 drill 200 kick Set (400) 2 rounds 50 breast on 1:00 100 (50 drill/50 free) on 1:30 50 kick on 1:00 Set (2200): 2 rounds 150 Free on 2:30 100 (Fly/Back) on 1:30 150 Free on 2:30 100 (Back/Breast) on 1:30 150 Free on 2:30 100 (Breast/Free) on 1:30 150 Free on 2:30 200 IM FAST Cool-down (200) 200 EZ choice |