Warm-up (800) 2 rounds 4 x 100 Swim/Kick/Drill/Swim by 100 Set(900) 3 rounds 6 x 50 free on :50 ...descend 1-3/4-6 Set (2000) 2 rounds (30 sec. per 25) 4 x 25 1-4 IM 4 x 50 repeat theme 4 x 75 repeat theme 4 x 100 IM Cool-down (300) 300 moderate to EZ choice |