Warm-up 12 x 50 free on :45 Set 12 x 75 on 1:30 …25 kick/25 scull/25 free Set (3 rounds) 4 x 100 on 2:00 …1- 25fast/75easy …2- 50/50 …3- 75/25 …4- 100 fast!! Round 1: FREE Round 2: FLY Round 3: FREE Set (4 rounds) 3 x 25 on :30 …1- breath control …2- fly …3- sprint |