Warm-up (500) 500 easy choice Set (1700) 4 x 100 (odd-IM/even free) on 1:45 100 EZ 8 x 50 choice on: 50 100 EZ 2 x 200 (1-IM, 2-choice) on 3:30 100 EZ 200 Kick choice Set (1200) …moderate to solid effort 3 rounds (descend 1-3) 200 on 3:15 100 on 1:30 50 on :45 2 x 25 on :30 Warm-down (200) 200 EZ |