Warm-Up (500) 2 rounds (50 drill/50 kick/ 50 swim/100 choice) Set (600) 2 rounds 4 x 75 on 1:10 ...EZ/Mod/Hard Set (400) 8 x 50 on 1:15 …odds scull/free …evens kick/free Set (2000) 4 rounds 4 x 100 IM 2 x 50 free …rd #1 100 on 1:50/50 on :55 …rd #2 100 on 1:40/50 on :50 …rd #3 100 on 1:50/50 on :45 ...rd #4 100 on 1:30/50 on :40 Cool-down (200) 200 EZ swim |