Warm Up (1200): 12 x 100 on 1:30 3, 6, 9, 12 are kick on 2:00 Set (3 rounds) (600) 4 x 50 Round 1: …odds free on 1:20 …evens fly on :40 Round 2: …odds free on 1:15 …evens back on :45 Round 3: …odds free on 1:10 …evens breast on :50 Set 4 rounds (1200): 3 x 100 …100 free on 1:30 …100 (50 stroke/50 free) on 1:45 …100 stroke on 2:00 Warm-down OYO |