Warm Up (600) Swim 12 x 50's on :50 Set (600) 4 x 150 odds: 50 back/100 free 2:15 evens: free 2:00 Set (1800) 400 free on 5:30 100 easy on 1:45 2 x 300 on 4:15/4:00 100 easy 1:45 2 x 200 on 2:45/2:30 200 easy Set (200) 200 kick …no fins Cool-down (200) 200 easy |