Warm up (600): 2 rounds 100 free/100 drill/100 IM Set (1200) 3 rounds 100 IM on 1:50 100 free on 1:30 4 x 50 free 2 on 45, 2 on 40 ...descend 1-4 Set (1500) 3 x 200 on 3:00 100 easy on 2:00 2 x 200 on 2:45 100 easy on 2:00 1 x 200 FAST 100 easy Cool-down (200) 200 EZ choice |