Warm Up (600): 600 swim Set (1200) 2 rounds 50 kick :100 100 fly drill/free swim 1:40 50 kick 1:00 100 back drill/free 1:40 50 kick 1:00 100 breast drill/free 1:40 50 kick 1:00 100 free drill/free 1:40 ...round two strokes are swim Set (1500): 3 rounds 50 Fly 1:00 100 breast 1:55 150 back 2:30 200 IM hard 3:45 Cool-down (200) 200 EZ |