Warm-up (500) 10 x 50 rest ...15 sec …25 finger drag/catchup …25 swim Set (600) 4 x 150 ...odds free/stroke/free on 2:30 …evens all free on 2:00 Set (2400): 2 rounds 200 free on 2:50 …steady pace 4 x 50 on :50 ...25 stroke/25 free 200 free on 2:50 …steady pace 4 x 50 on :40 … hold under :35 200 free on 2:50 …fast 4 x 50 on :50 ... 25 stroke/25 free …work the stroke ...recover on 25 free Cool-down (100) 100 easy |