Warm-Up (500) 10 x 50 choice swim ...rest 5 sec Set (500) 20 x 25 choice kick …odds on :40 …evens on :20 Set (700) 200 on 4:00 ez 4 x 50 on :40 200 on 4:00 ez 4 x 25 fly on 1:00 ...no breath Set (700) 2 rounds 100 IM on 1:50 100 free on 1:30 50 ez on 1:10 100 fast choice on 3:00 Set (200) 8 x 25 on :30 …odds free/evens fly Cool down (200) 200 EZ choice |