Warmup (600) 12 x 50 on :50 Set (750) 5 rounds 2 x 75 …rd #1 free/under/free on 1:30 …rd #2 free/HS/free on 1:30 …rd #3 free/stroke/free on 1:20 …rd #4 free/free/under on 1:20 …rd #5 free on 1:00 Set (2400): 2 rounds 200 free on 2:50 50 on :40 200 free on 2:45 50 on :45 slow to fast 200 free on 2:40 50 25 stroke/25 free on :50 200 free on 2:55 50 on :35 200 free on 3:00 200 cool down |