Warm-up (500) 300 swim, 200 drill 100 stroke Set (600) 12 x 50s kick on 1:00 25 flutter/25 choice Set (900) 2 rounds 100 on 1:45 …last 25 Fly 150 on 2:45 …last 50 Back 200 on 3:30 …last 100 Breast Set (600) 4 rounds …IM order ...50 drill on 1:00 …100 swim on 2:15 Cool-down (300) 100 kick 200 EZ |