Warm-up (500) 200 swim, 200 kick, 100 drill Set (600) (2 rounds) 100 kick/50 free on 2:45 50 kick/100 free on 2:30 Set (1500) 3 rounds 5 x 100 ...#1-3 free ...on 1:30/1:35/1:40 ...#4-5 stroke on 2:00 Set (600) 300, 200, 100 pull …5cb on 200 …rest 20, 10 sec. Cool-down (200) 200 EZ ...moderate to easy |