Warm-up (400) 400 swim Set (1700) 4 rounds 50 kick on 1:00 75 IM on 1:15 100 free (75) on 1:30/1:25/1:20/1:15 by round 4 x 75 on 1:05 …1) all free …2) free/fly/free by 25 …3) fly/free/fly by 25 …4) all fly 3 x 50 kick on 1:00 Set (900) 2 rounds 4 x 75 on 1:00 all free 3 x 50 kick on 1:00 Cool-down (200) 200 easy choice |