Warm-up (300) 5 min choice Set (500) 10 x 50's build on :50 Set (800) 2 rounds 200 free on 3:00 2 x 100 IM on 2:00 …1 drill/1 swim Set (1200) 2 rounds 4 x 50 on 1:00 …all kick 200 free build on 3:00 2 x 100 on 1:30 ...descend 1-4 Set (200) 8 x 25 SPRINT on :30 Cool-down (300) 100 Kick 200 Choice ez swim |