Warmup (600) 200 alt free/drill by 25 200 alt free/kick by 25 200 alt free/stroke by 25 Start at 8:45 Set (600) 12 x 50 on 1:15 …25 kick/25 scull Set (1600) 4 rounds 200 on 3:20 4 x 50 on 1:00 …odd rounds IM order on 50s …evens free on 50s Set (1500) 10 rounds 100 IM on 1:40 50 free on 1:10 |