Warm-Up (300) 300 swim choice Set (900) 6 x 50 (kick/swim) ...IM order on 1:00 6 x 100 free ...descend on 1:30 Set (600) 2 rounds 150 free/stroke/free on 2:15 100 IM/free on 1:30 50 fast kick on 1:15 Set (600) 2 rounds 150 moderate free on 2:15 100 fast kick on 2:15 50 stroke on 1:00 Cool-down (200) 200 Ez choice |