Warmup (500) 200 swim/200 drill 100 kick Set (400) 2 x 50 on 1:00 …25 one arm fly/25 BK 2 x 50 on 1:00 …25 bk kick/25 BR 2 x 50 1:00 …25 BR drill /25 FR 2 x 50 on 1:00 …25 FR/ 25 FLY Set (1500) 6 ROUNDS 1 x 100 on1:30 1 x 75 IM on 1:15 1 x 50 free on :50 1 x 25 stroke on :40 Set (600) Pull set 3 x 200 on 2:45 Cool-down (200) 200 ez |