Warm Up (900) 300 swim 100 kick 200 swim 100 drill 100 swim 100 kick Set (600) 12 x 50 on: 50 …IM order …25 stroke/25 free Set (900) (3 rounds- fly, back, breast) 3 x 100 on 1:45 …100 free …50 free/50 stroke …100 stroke Set (500) 500 pull Cool-down (300) 200 moderate 100 EZ |