Warm Up (600) 2 rounds 100 swim/100 drill/100 kick Set (800) 200 free build on 3:00 6 x 75 free on 1:15 …descend 1-3 Set (800) 4 x 200 on 3:15 …alt 50 free/50 kick Set (2400) 3 rounds 2 x 50 on: 45 25 free/25 stroke 2 x 150 on 2:30 …stroke/free/stroke 2 x 200 IM on 3:00 …IM order by rounds Cool-down (200) 200 EZ choice |