Warm-up (500) 500 choice Set (900) 6 x 150 on 2:15 …odds-50 kick/100 fr …evens-50 stroke/100 fr Set (1000) 4 rounds 25 on 1:00 50 on 1:00 75 on 1:00 100 on 1:00 Set (400) 4 rounds 50 swim on 1:00 ...last 20m fast 2 x 25 ALL OUT Cool-down (200) 200 EZ choice |