Warm up (600) 400 swim 200 kick Set (600) Swim 10 x 50 …3 free on :50 …3 back on :55 …3 brst on 1:00 …3 fly on 1:05 Set (1800) 2 rounds 4 x 25 IM order on :30 … 1-2 moderate/3-4 build 4 x 50 free on:45 … 1-2 moderate/3-4 build 4 x 100 IM on 1:45 … 1-2 moderate/3-4 build Cool-down (400) Swim 400 EZ |