Warmup (500) 200 swim/200 drill 100 kick Set (500) 10 x 50 on 1:00 …1-3, br-fr ...4-6, ba-fr ...7-9, fl-fr …10, choice Set (1300) 100 free on 1:30 100 IM on 1:45 2 x 100 free on 1:30 100 IM on 1:45 3 x 100 free on 1:30 100 IM on 1:45 4 x 100 free on 1:30 Set (900) 3 rounds 3 x 75 free on 1:15 1 x 75 breast on 1:30 Cool-down (200) 200 choice |