Warm-up (600) 300 swim/200 kick/100 drill Set (600) 6 x 100 w/:25 rest ...50 free/50(25 drill/25 swim) ...IM order Set (1500) 3 rounds 3 x 100's on 2:00 ...50 free/50 IM order by rounds 200 IM on 3:30/3:45/4:00 ...d1-3 Set (400) 8 x 50 dps w/:20 rest ...-2 strokes each lap Cool-down (200) 200 EZ |