Warm Up (400): 400 choice Set (1200) 4 x 150 ...50 stroke/100 free on 2:30 4 x 150 ...50 free/100 IM on 2:45 Set (1200): 3 rounds (100's by 25's) 100 fly/back 1:30 100 back/breast 1:30 100 breast/free 1:45 100 free FAST 2:00 Set (200) 200 kick ...no fins Cool-down (200) 200 EZ |