Warm Up (400) 300 choice swim 100 drill Set (600) 2 rounds 1 x 100 free build on 1:45 1 x 100 reverse IM on 2:00 1 x 100 kick on 2:30 Set (1400) 2 rounds 1 x 150 (50 fly, 100 free) on 2:30 1 x 150 (50 back, 100 free) on 2:30 1 x 400 IM (100 breast/100 fly/100 back/100 free) ...25 ez/25 build/25ez/25 BLAST Set (400) 400 pull ...3 cb Cool-down (200) 200 EZ |