Warmup (500) 300 swim / 100 drill / 100 kick Set (600) 8 x 100 on 1:30 …descend 1-4,5-8 Set (600) 2 rounds 4 x 150's on 2:30 …free / stroke / free …IM order Set (1000) 5 rounds 4 x 50 …odds free on :50 …evens stroke on 1:00 Cool down (300) 100 back 200 ez choice |