Warmup (500) 300 swim/100 drill 100 kick Set (500) 4 x 25 on :40 …odds scull/evens stroke 4 x 25 on :40/:30 …odds kick / evens swim 8 x 25 :40 /:20 …odds stroke/evens free 4 x 25 on 30 Set (1000) 4 rounds 25 fly on :50 50 bk/brst on 1:00 75 bk/brst/fr on 1:10 100 IM on 1:30 Set (800) Pull set 4 rounds 3 x 50 on :40 50 ez on 1:00 Cool-down (400) 200 Kick 200 swim |