Warmup (400) 4 x 50 on 1:00 swim 4 x 50 scull your choice of sculling Set (1300) 2 rounds 4 x 100 pull on 1:20 10 x 25 on :40 ...Odd-no breath fly or free …Even EZ free Set (600) 3 rounds 100 on 2:00 4 x 25 …round 1 fly on :20 …round 2 back on :20 ..round 3 breast on :25 Set (1000) Test Set 5 rounds 4 x 50 on :40 …extra 10 seconds between rounds …hold all under :35 200 cool down |