Warmup (700) 300 choice/200 kick choice 4 x 50 on 1:00 Set (800) 2 rounds 2 x 100 on 1:45 4 x 50 on 1:00 …build 100 to 90% …alt slow/fast x 25 on 50s Set (1200) 5 x 100 on 2:00 …50 fast stroke/50 ez 2 x 50 choice kick on 1:10 Set (500) 10 x 50 on 1:15 …stroke choice all fast Cool down 200 |