Warm-up (600) 300 swim 200 drill 100 kick Set (400) 8 x 50's on 1:00 ...stroke/free …2 of each IM order Set (2400) 2 rounds 1 x 300 Free on 4:30 1 x 200 Free on 3:00 1 x 50 fast on 1:00 1 x 150 Free on 2:00 2 x 50's fast on 1:00 1 x 100 Free on 1:30 4 x 50 fast on 1:15 …1 min rest Cool-down (200) 200 moderate to ez |