Warm-up (600) 300 swim, 200 kick, 100 drill Set (600) 4 x 150 on 2:30 ...#1: all free ...#2: 100 free/50 breast ...#3: 100 free/50 back ...#4: 100 free/50 fly Set (2000) 8 rounds 25 free on 1:00 50 free on 1:00 75 free on 1:00 100 free on 1:00 Set (300) 300 kick ...last 100 no board Cool-down (100) 100 EZ choice |