Warm up (600) 2 rounds 200 free, 50 kick Set (1000) 50 kick on 1:00 100 swim on 1:30 100 pull on 1:20 Set (1500) 3 rounds 200 free on 2:45 2 x 50 stroke on 1:00 100 free on 1:15 100 ez pull on 2:00 Set (1200) 4 x 200 ...1 IM on 3:00 ...1 free on 2:40 Cool down (200) EZ 200 choice |