Warm-up (600) 200 free 100 IM 50 kick ...2 rounds Set (800) 4 x 200 swim on 3:30 ...50 free/50 stroke ...IM order Set (900) 6 x 150 on 3:20 ...50 kick/50 swim/50 kick ...fins ok Pull-set(600) 2 x 300 (3cb) on 4:30 ...build each 300 Cool-down (200) 100 moderate 100 EZ |