Warmup (1000) 2 rounds 300 alt swim/drill x 25 4 x 50 swim on :45 Set (2800) 2 rounds 200 free on 3:00 4 x 50 on :50 …25 stroke drill/25 free 200 free on 2:50 2 x 100 on 1:30 ...25 stroke/25 free 200 free on 2:40 2 x 100 IM on 1:30 200 on 3:00 200 cool down |