Set 3 rounds 4 x 50 on 1:05 …odds choice kick/swim …evens choice drillswim Set 2 rounds 4 x 150 …odds 2:20/evens 2:40 …keep time consistent all 4 …minute break between rounds Set 3 rounds 4 x 100 on 1:50 …round #1 full stroke IM …round #2 switching IM …fl/bk:bk/br:br/fr:fr/fl …round #3 fast choice/ez free Set (pull) 50=>100=>150=>200=> 150=>100=>50 rest 15-20 secs 200 cool down choice |