Warm-up (600/500) 600/500 choice Transition Set (800/700) 4 x 100 drill, swim, scull, swim by 25s 1:15 4/3 rounds of 4 x 25 variable speed :30/:40 Odd rounds free, even rounds non-free 1: ½ fast, ½ easy 2: ½ easy, ½ fast 3: all easy 4: all fast Main Set (1600/1200) 2 Rounds 4 x 200/150 roll through fast 50 non-free back to front 3:30 Warm-down (200) 200 easy choice |