Warm-up (600) 400 swim …50 free/50 drill 200 kick Set (400) 4 x 100 on 1:30 ...Count strokes ...same or fewer on 2nd 50 Set (1800) 2 rounds 3 x 200 on 3:20 (50 free, 100 stroke, 50 free) 2 x 100 IM on 1:45 100 easy Set (400) 8 x 50 on :55 Odds: free Evens: stroke speciality Cool down (200) 200 easy |