Warm-Up (600) 300 swim, 200 drill 100 kick Set (600) 4 x 150 on 2:30/2:20 odds: 50 bk/100 fr evens: free Set (1900) 500 free on 6:30 100 easy on 2:15 2 x 250 on 3:45/4:30 100 easy on 2:15 10 x 50 on :45 200 easy Set (200) 200 choice kick …no fins Cool-down (200) 200 easy |