Warm Up (900): 300 free 300 (2 rounds: 50 kick/100 free) on 2:30 300 (2 rounds: 50 back/100 free) on 2:15 Set (200) 4 x 50’s swim on :45/:55/:45/:55 Set (2400): 3 rounds 4 x 100 free on 1:15/1:25/1:35/1:45 200/300/400 IM …increases by 100/round - IM) 100 easy on 2:00 Cool-down 200 easy |