Warmup 4 x 75 on 1:30 …25 kick/25 choice/25 free 4 x 75 on 1:00 Set 8 x 25 …odds choice swim on :30 …evens choice kick on :20 Set 2 rounds 4 x 50 on :45 4 x 100 on 1:30 200 on 3:00 4 x 100 on 1:20 4 x 50 on :40 …minute (or so) rest between rds …2nd round reverse order Cool-down 200 EZ choice |