Warmup (600) 8 x 75 rest 15 sec between each …25 finger drag/catchup …25 kick …25 swim Set (750) 6 x 125 on 2:00 …last 25 stroke; IM order Set (900) 3 rounds 1 x 100 on 1:45 …alt free/stroke by 25/ 4 x 50 free on :45 …100s IM order Set (1000) 40 x 25 …alt free/non-free …relay style 200 cool down |