Warm up (1200): 300 free 200 free/back by 25’s on 3:15 3 x 100 backstroke kick on 2:10 Main set (2100): 3 rounds 200 free on 3:00 4 x 50 back on: 55 3 x 100 on 1:30/1:25/1:20 Set 400 pull …cb Cool-down (100) 100 easy