Warmup 10 x 50 choice rest 10 between Set 4 x 75 on 1:15 …free/choice(drill)/free 4 x 75 on 1:15 …1:00; 1:05; 1:10; 1:15 Set 5 rounds …odd rounds 200 on 4:00 …alt x 25 swim/kick 100 on 1:45 …alt x 25 stroke free 100 free on 1:30 …even rounds 200 on 2:40 100 IM on 1:50 100 free on 1:20 Set 8 x 25 on :30 …odds free …evens choice |