Warm Up (600) 3 x 200's …rest 10 sec. Set (500) Swim 10 x 50 on :50 ...odds kick/free ...evens build Set (400) 8 x 50 on :45 ...descend stroke count ...descend 1-4 Set (1650) 3 rounds 3 x 150 free on 2:00 ...descend 1-3 2 x 50 on :40 Cool-down (200) 200 EZ choice |