Warm-up (600) Swim 12 x 50 on :50 Set (600) 4 x 150's on 2:30 ...100 IM/50 kick Set (2600) 4 rounds Swim 2 x 125 on 1:45 Swim 4 x 100's on 1:30 ...extra 15 between rounds ...125 = 25 free/100IM …100's IM SOILD Cool-down (200) Swim 200 ...moderate to EZ |