Warmup (1000) 2 rounds 300 alt swim/drill x 25 4 x 50 swim on 1:00 Set (1000) 2 rounds 5 x 100 IM on 1:45 …round 1 reverse order …round 2 normal order Set (1000) 5 rounds 150 on 2:15 50 fly on 1:00 Set (1000) 5 rounds 4 x 50 …rd #1 25 kick/25 human stroke on 1:10 …rd #2 fly/free on 1:00 …rd #3 breast on 1:00 …rd #4 free on :45 …rd #5 back/free on :55 Set (1000) 10 x 100 on 1:30 desc 1-5/6-10 200 cool down |