Warm up (600) 4 rounds 100 free/50 stroke (non free) Set (400) 8 x 50 on :55 …odds- 25 kick/25 free …evens- 25 drill/25 free Set (1600) 2 rounds 3 x 50 hard kick on 1:00 150 swim on 2:30 3 x 100 HARD free on 1:30 200 moderate on 4:00 Set (600) 2 x 300 pull on 4:30 …descend 1-2 Cool-down 200 EZ |