Warm-up (600) 100 swim, 100 kick, 100 drill ... 2 rounds Pre-set (400) 4 x 100's free on 1:30 Main-set (3 rounds)(2400) #1-fly, #2-Breast, #3-back Swim, 4 x 75 or 50 on 1:15 ...25 stoke/25 free/25 stroke Kick, 4 x 75 or 50 on 1:30 ...descend 1-2 Swim, 2 x 100 on 2:00 ...no free Cool-down 100 easy choice |