Warmup (600) 600 swim ...every 3rd 50 stroke Set (600) 8 x 75 on 1:15 …odds 50 fist/25 swim …evens 50 drill/25 swim Set (400) 16 x 25 kick on :30 …odds breast …evens dolphin Set (2000) 4 rounds 5 x 100 …each round #1 IM-1:30 #2 free-1:15 #3 breast-2:00 …work pulldown/glide #4 IM on 1:30 #5 25 fly/25 free-1:30 Cool-down (400) 200 moderate 200 superslow |