Warm-up (1000) 400 swim 2 rounds 4 x 75s Kick, Drill, Swim on 1:20 Set (1900) 4 x 100's on 1:30 8 x 50's free on :45 4 x 100's Free on 1:20 8 x 50's IM order on :50 12 x 25's on :30 …1-4 IM order, 5-8 Free, 9-12 Choice Set (300) 300 kick …25 moderate/25 hard Cool-down (200) 200 EZ |