Warm Up (600) 200 swim/200 kick/4 x 50 Set (400) 400 IM IM order by 100s …25 kick, 25 drill, 50 swim Set (2400) 2 rounds 4 x 150 on 2:45 …50 free/100 IM …take a minute break 6 x 100 on 1:45 ...25 stroke/75 free IM order …take a minute break Cool-down (200) |