Warmup (600) 300 alt swim/drill x 25 6 x 50 swim on :45 Set (1200) 2 rounds 200 free on 3:20 4 x 50 on 1:10 …25 stroke drill/25 free 200 free on 3:30 Set (1200) 2 x 100 on 1:45 ...25 stroke/25 free 200 free on 3:15 2 x 100 IM on 2:00 Cool-down (200) 200 choice |