Warm-Up (400) 6 mins 400 choice swim Set (400) 16 x 25 choice kick ... on :30 Set (700) 200 on 3:00 4 x 50 on :40 200 on 3:00 4 x 25 fly on :45 ...no breath Set (700) 2 rounds 100 IM on 1:45 100 free on 1:30 50 ez on 1:15 100 fast choice on 3:00 Set (400) 16 x 25 on :40 …odds free/evens fly Cool down (200) 200 EZ choice |