Warmup (600) 12 x 50 on :50 Set (1000) 4 rounds 100 easy on 1:30 75 stroke kick 1:30 50 free on 45 25 stroke swim on 30 Set (1500) 10 x 150 …#1 free on 2:00 …#2 IM no fly 2:20 …#3 free on 2:10 …#4 #5 IM no back on 2:20 …#6 free on 2:20 …#7 #8 #9 IM no breast on 2:20 …#10 free on 2:00 Cool down 200 |