Warm Up (600): 300 free, 200 kick, 100 drill Set (900) 4 x 100 on 1:45 ...25 stroke/75 free 3 x 100 on 1:40 ...25 free/50 stroke/25 free 2 x 100 on 1:35 ...75 free/25 stroke 1 x 100 IM Set (400) 8 x 50 kick …odds: ez 1:15 …even: FAST 1:00 Set (1500) 3 rounds 2 x 50 stroke on 1:00 200 free on 3:00 200 IM on 3:15 Set (400) Pull 400 …neg. split Cool-down (200) 200 EZ |