Warm-up (600) 400 Swim 200 pull (3,5,7,5) Set (800) 2 rounds 100 breast kick …no board 2 x 50 front scull 2 x 50 free 100 breast Set (1800) 8 x 25 fly :30 6 x 50 back :50 4 x 75 breast 1:10 2 x 100 free 1:20 +200 IM after each …on 3:00, 3:15, 3:30, 3:45 Set (600) 4 x 150 pull …rest 10 sec. Cool-down (200) 200 EZ |