Warm Up 2 rounds 100 kick/100 drill/100 swim 4 x 50 on :45 Set 10 x 100 on 2:00 …odds swim/scull/swim/scull …evens swim/kick/swim/kick Set 3 rounds 4 x 50 on :55 …stroke/free 4 x 50 on :45 Set 2 rounds 500 (200 free/100 IM/200 free) …on 8:00 2 x 50 on :45 500 (100 IM/300 free/100 IM) …on 8:00 200 cool down |