Warm Up (400) 400 choice Set (600) 8 x 75(50) on 1:15 …25 kick/50 swim Set (600) 6 x 100(75) on 1:20 …descend 1-3 Main Set (1400) 10 x 50 free …2 rounds (4 on: 40/ 1 on 1:00) 2 x 100(75) on 1:15 Rest 1 min. Repeat 2 times Set (400) 400 kick …25 free/25 fly Cool Down 100 EZ |