Warm-up (600) 6 x 100 ...2 swim on 1:40, 1 kickon@ 2:15 Main set (2200) 3 x 150 on 2:10/2:20/2:30 200 on 3:20 3 x 150 on 2:30/2:20/2:10 3 x 150 on 2:05/2:15/2:25 200 on 3:10 3 x 150 on 2:25/2:15/2:05 3 x 150 on 2/2:10/2:20 200 on 3:00 3 x 150 on 2:20/2:10/2 Set 400 kick ...IM order Cool-down (200) 200 easy |