Warm-up (500) 300 swim/100 kick/100 drill Set (600) 3 rounds 2 x 25 stroke on :30 …IM order 50 kick on 1:05 100 free on 1:40 Set (1800) 3 rounds 200 free on 3:15 4 x 100s on 2:00/1:40 …odds- 25 fast dolphin kick/75 easy …evens- 25 fast fly/75 fast free Cool-down (100) 100 EZ choice |