Warm-up (600) 400 swim, 200 drill 100 stroke Set (600) 12 x 50s on 1:05 25 Bk/25 Fr ...ALTN Bk/Brst Set (1500) 5 rounds 75 on 1:30 75 on 1:15 75 on 1:00 75 on :45 Set (300) 4 rounds ...25 fast Kick on :30, ...50 ez swim on 1:00 Cool-down (200) 200 EZ |