Warmup (600) 300 alt swim/drill by25 6 x 50 swim Set (800) 2 rounds 200 free on 3:00 4 x 50 on 1:00 …25 stroke drill/25 fr Set (1600) 2 rounds 200 free on 2:45 …build 2 x 100 on 1:45 ...25 stroke/25 free 200 free on 2:45 2 x 100 IM on 1:30 1 MIN REST Cool-down (200) 200 choice |