Warmup (500) 300 swim/100 drill 100 kick Set (800) 2 rounds 4 x 50 on 1:30 …25 scull/25 kick 4 x 50 on 1:15 …25 2 stroke (fly/breast) ...25 back Set (1650) Swim timed 1650 or 100's w/10 sec rest Set (300) 3 x 100 IM on 1:40 Cool-down (200) 200 choice swim |