Warmup (600) 8 x 75 rest 15 sec between each …25 finger drag/catchup …25 kick …25 swim Set (2550) 500 free on 7:45 400 free on 5:45 300 free on 3:45 200 free on 2:45 300 free on 3:30 400 free on 5:30 500 free on 7:30 Set (600) 2 rounds 3 x 100 free …#1 on 1:25 descend 1-3 …#2 on 1:15 descend 4-6 200 cool down |