Warmup (750) 10 x 75 rest 15 sec between each …25 finger drag/catchup …25 kick …25 swim Set (600) 4 x 150 ...odds free/stroke/free x 50 on 2:30 …evens free on 2:00 Set (2400): 2 rounds 200 free on 2:50 …steady aerobic pace, get your time 4 x 50 25 stroke/25 free on :50 …work the stroke/recover on 25 free 200 free on 2:50 …steady aerobic pace, get your time 4 x 50 on :40 … hold under :35 200 free on 2:50 …fastest of the 3 200s 4 x 50 25 stroke/25 free on :50 …work the stroke/recover on 25 free 200 cool down |