Warm-up 600 choice Set (4 rounds, rev IM order by round, 800m): 50 kick (stroke) :10 rest 50 drill (stroke) :10 rest 100 swim (50 stroke build / 50 free ez) :10 rest Main Set (3 rounds, descend 200's by round, 2100m): 100 fly / 100 back on 1:45 100 back / 100 breast on 1:45 100 breast / 100 free on 1:45 100 free / 100 fly on 1:45 100 free ez on 1:45 200 IM on 3:45 (#1-moderate, #2-strong, #3-all out) Warm-down 200 ez |