Warm-up (600) 400 choice 200 kick Set (800) 4 X 100 free on 1:30 4 X 100 free on 1:45 ...with 1st 25 of each 100 breast Set (1200) 2 rounds 3 X 100 breast/free on 1:45 50 easy breast (long strokes) 200 breast on 4:00 50 easy breast (long strokes) Set (600) 3 rounds 4 X 50 breast ...descend on 1:00 ...round 2 all free Cool down (200) 200 EZ |