Warm up (1200): 200 free/100 stroke 3 x 100 on 1:40 3 x 50 kick on 1:05 2 x100 on 1:35 2 x 50 kick on 1:00 1 x 100 on 1:30 1 x 50 kick on :55 Set (1800): 4 rounds 50 on 1 50 on: 40 50 on 1:05 100 on 1:20 50 on 1:10 150 on 2:00 Cool-down (200) 200 easy choice |