Warm Up 10 x 50 continuous choice swim Set 8 x 100 on 1:50 ...drill/free/kick/free x 25 …IM order Set 3 rounds 2 x 200 IM on 3:30 ...good turns/finishes 4 x 50 free on :45 ...descend 1-4 2 x 50 kick on 1:05 ...build to FAST 2nd 25 Set 8 x 50 on 1:00 …odds 25 fast/25 ez …evens 25 ez/25 fast Cool down 200 |