Warm-up (500) 300 swim, 200 drill 100 stroke Set (600) 12 x 50s on 1:00 25 Bk/25 Fr Set (1500) 3 rounds 200 IM on 3:30 150 free on 2:15 100 IM on 1:45 50 FAST on 1:30 Set (300) 4 rounds ...25 fast Kick on :30, ...50 ez swim on 1:00 Cool-down (300) 100 kick 200 EZ |