Warm-up (600) (10 mins.) 2 rounds 100 swim/100 drill/100 kick Set (800) 2 x 400 swim ...50 kick/50 drill/100 swim ...#1 Free, #2 IM Set (2000) 5 x 100 free on 1:30 100 stroke on 1:20 4 x 100 free on 1:30 2 x 50 stroke on :40 3 x 100 free on 1:30 4 x 25 stroke on :20 2 x 100 free on 1:30 2 x 50 stroke on :40 1 x 100 free on 1:30 100 stroke on 1:20 Cool-down (100) 100 EZ |