Warm Up (700) 200 swim drill choice 100 kick choice 8 x 50 on :45 Set (600) 2 rounds 4 x 25 on :35 …kick/choice/drill/free 2 x 50 on :50 …stroke/free by 25s Set (1500) 6 rounds 25/50/75/100 …25 underwater on :40 …50 stroke/free on :50 …75 free/stroke/free on 1:30 …100 on 2:00 for time 200 cool down |