Warm-up (600) 300 swim 300 drill Set (600) 12 x 50's on 1:00 ...stroke/free …2 of each IM order Set (1800) 2 rounds 1 x 300 free on 4:30 3 x 50 fast on 1:00 1 x 200 free on 3:00 2 x 50 fast on 1:00 1 x 100 free on 1:30 1 x 50's fast on 1:00 Cool-down (400) 200 kick 200 moderate to ez |