Warm-up 2 rounds 100 swim/100 drill/100 kick Set (900) 6 x 150 on 2:15 ...Odds- 100 free/50 kick ...Evens-100 free/50 drill Set (2000) 4 rounds 200 on 3:00 ...50 free/100 IM/50 free 150 on 2:30 ...50 kick/50 stroke/50 free 100 free on 1:30 50 FAST stroke on 1:00 Cool-down (200) 200 EZ |