Warm Up (600) 600 continuous 50 drill/50 kick/50 swim/50 choice Set (750) 10 x 75 on 1:30 …odds underwater/stroke/free …evens kick Set (100) ...100 choice for time Set (1400) 4 rounds 4 x 50 choice stroke ...descend on :50/:55/1:05/1:10 100 free FAST on 2:00 50 EZ on 1:00 200 cool down |