Warm-up (600) 300 swim, 200 drill 100 kick Set (600) 12 x 50s on 1:00 Odds: 6 sprint strokes ...EZ rest of way Evens: build to 80% Set (1800) 3 rounds 2 x 150 on 2:30 …50 fr/50 stroke/50 fr 100 mod on 2:00 4 x 50 IM order R1: rest 15 R2: rest 10 R3: rest 5 Cool-down (200) 200 EZ |