Warm Up (500) 400 swim (50 free/50 breast) 100 drill breast Set (1200) 2 rounds 2 x 100 kick 2:15 2 x 100 swim 1:30 4 X 50 breaststroke on 1:00 Set (800) 400 free on 6:00 4 x 100 on 1:30, 1:25, 1:20, 1:15, 1:40 Set (600) 3 x 200 pull on 3:00 Cool-down (200) 200 EZ |