Warm-up (600) 300 choice swim/100 kick 200 drill Set (400) 8 x 50 on 1:15 …25 scull/25 swim Set (400) 8 x 50 kick on 1:10 …3 dolphin/3 choice/ 2 flutter Set (400) 8 x 50 on 1:10 …IM order …stroke/free Set (1200) 3 rounds 200 on 3:30 4 x 50 on 1:15 …choice Cool-down (200) 200 EZ choice |