Warmup (600) 300 swim/200 drill 100 kick Set (500) 2 rounds 100 choice swim on 1:50 100 choice drill 2:00 50 choice kick on 1:20 Set (1400) 4 rounds 150 IM on 3:00 …fly/back/breast 150 free on 2:30 …hold steady pace 50 easy on 1:30 Set (800) Pull 8 x 100 …odds on 1:30 …evens on 1:40 Cool-down (100) 100 EZ Drill |