Warmup (900) 12 x 75 on 1:10 …choice of drill, kick, swim Set (900) 3 rounds 4 x 75 on 1:15 …middle 25 stroke …stroke is IM order by rounds Set (500) 4 rounds 5 x 25 choice kick on :30 Set (900) 3 rounds 100 IM on 1:30 4 x 50 switching IM on :50 …fly/back; back/breast etc Cool down 300 |