Warm Up (500) 10 x 50 ...choice swim Set (600) 6 rounds 4 x 25 on :35 …odd rounds fly/even rounds choice kick/drill/kick/full stroke Set (900) 12 x 75 …odds free/choice/free on 1:15 …evens all free on 1:00 Set (1200) 6 rounds 100 on 1:30 4 x 25 on :30 …odd rounds 25s alt fly/free …even rounds 25s alt choice/free Cool-down (200) 200 choice |