Warm up (600): 4 rounds 100 free/50 kick Set (900) 6 x 150 …odds: 100 free/50 back 2:30 …even: 100 back/50 free 2:45 Set (1200): 300 free/back by 50’s on 5:00 2 x 100 back 2:00 2 x 50 free :55 3 x 100 free 1:40 200 free/back by 50’s on 4:00 2 x 50 free :55 Cool-down (300) 300 easy |