Warm-Up (1200) 200 swim 8 x 100 ...every third lap stroke on 1:30 4 x 50 Kick on 1:00 Main Set (1650) 3 rounds (1st round stroke fly, 2nd back, 3rd breast) *stroke is solid, free is easy 150 (25 stroke/125 free)on 2:15 100 (25 stroke/75 free) on 1:30 50 (25 stroke/25 free) on 1:00 100 (25 stroke/75 free)on 1:30 150 (25 stroke/125 free)on 2:15 Cool-down 150 easy choice |