Warm-up (500) 400 swim 100 kick Set (600) 4 x 50 Stroke on 1:00 4 x 50 free on :50 200 IM ...25 drill/25 swim Set (2000) 2 rounds 2 x 200 on 3:15 …last 50 non free 6 x 50 stroke on 1:00 2 x 150 on 2:45 …50 stroke, 50 Fr, 50 stroke Cool-down (400) 200 kick 200 swim |