Warmup (500) 500 swim ...4th 25 non fr Set (500) 10 x 50 on 1:00 odds: kick evens: 25 B/25 fast Set (2200) 200 IM on 3:30 100 kick on 2:30 2 x 200 free on 3:15 100 kick on 2:30 2 x 100 Stroke on 2:30 100 kick on 2:30 2 x 200 IM on 3:30 100 kick on 2:30 2 x 100 stroke on 2:30 100 kick on 2:30 4 x 50 Free on 2:00 …FAST 100 kick on 2:30 Cool-down (200) ...moderate to EZ |