Warm-up (600) 12 x 50 choice ...10 sec rest Set (1000) 2 rounds 2 x 250 on 3:15 25 Fly, 50 Back, 75 Breast, 100 Free Set (1800) 4 x 100 on 1:30 ...d 1-4 100 kick on 2:15 4 x 200 on 3:00 ...d1-4 100 kick on 2:15 4 x 100 on 1:30 ...d1-4 Set (200) 8 x 25's on 1:00 ...odd from blocks ...even easy Cool-down (200) 200 choice |