Warm-Up (500) 2 rounds (50 drill/50 kick/ 50 swim/100 choice) Set (600) 2 rounds 4 x 75 on 1:10 ...EZ/Mod/Hard Set (600) 12 x 50 on 1:00 …odds scull/free …evens kick/free Set (1500) 3 rounds 4 x 100 IM 2 x 50 free …rd #1 100 on 1:50/50 on :45 …rd #2 100 on 1:40/50 on :40 …rd #3 100 on 1:50/50 on :45 Cool-down (200) 200 EZ swim |