Warm-Up (600) 200 swim, 100 drill 100 kick, 100 IM Set (600) 12 x 50 on 1:00 ...(25 fast/25 CHOICE) Set (2000) 8 x 100 on 1:30/1:15 ...odds Mod/evens Hard 8 x 75 on 1:15 …ez/med/hard REST 1 min 8 x 50 on :50/:40 ...odds Mod/evens Hard 8 x 25 on :40/:20 ...odds Mod/evens Hard Cool-down (200) 200 easy |