Warm-up (500) 400 Free 100 kick Set (500) 2 rounds 10 x 25 on :30 …odd free/even stroke Set (500) 10 x 50 build on :45 Set (2000) 2 rounds 4 x 100 on 1:25 …50 moderate/50 harder 8 x 75 on 1:20 … kick, swim, kick 100 for time (after round 2) Cool-down (200) 200 EZ |