Warm Up (500) 400 swim (50 free/50 breast) 100 drill breast Set (1200) 2 rounds 2 X 100 kick 2:15 2 X 100 swim 1:40 4 X 50 breaststroke on 1:00 Set (1500) 400 free on 6:00 5 X 100 on 1:40, 1:35, 1:30, 1:35, 1:40 3 X 200 on 3:00 Cool-down (200) 200 EZ |