Warmup (900) 8 x 75 on 1:20 …choice of krill, dick, swim Set (600) 12 x 50 25 stroke/25 kick …on 1:00 IM order on stroke Set (600) 8 x 75 …odds free/back/free on 1:10 …evens free/breast/free on 1:20 Set (1400) 100 free on 1:30 100 IM on 1:40 100 free on 1:30 2 x 100 IM on 1:35 100 free on 1:20 3 x 100 IM on 1:30 100 free on 1:20 4 x 100 IM on 1:30 Cool down 300 |