Warm Up (1200): 2 rounds: 200 free/100 kick/100 stroke Set 8 x 50 on 1:15 ...odds 25 kick/25 free ...evens build free Main Set (2000): ...broken 400's with a 100 easy between rounds- #1: straight 400 on 6:00; 100 easy on 2:00 #2: 300 on 4:30/100 on 1:30. 100 easy on 2:00 #3: 200 on 3:00/2 x 100 on 1:30. 100 easy on 2:00 #4: 4 x 100 on 1:30. 100 easy on 2:00 Cool-down OYO |