Warmup (600) 12 x 50 on :50 Set (1200) 2 rounds 4 x 75 on 1:15 …free/stroke/free 4 x 50 on :45 …descend 1-4 4 x 25 on :30 …even fly Set (2400) 2 rounds 4 x 50 kick on 1:00 2 x 150 on 2:00 4 x 50 dolphin kick/free on :55 2 x 100 on 1:20 4 x 50 stroke/free on :50 2 x 50 on :40 Cool-down (200) 200 EZ |