Warm Up (600) 12 x 50's on :50 Set (600) 3 x 200 1) 200 free on 2:45 2) 2 x 100 back on 1:30 3) 4 x 50 free on :45 Set (1800) 3 rounds 4 x 25 kick on :30 4 x 50 fly on :50 4 x 75 free on 1:00 Rd=Fly, Rd 2=Bk, Rd=Brst Set (300) 4 rounds 25 kick on :20 25 stroke on :20 25 swim on :40 Cool-down (200) 200 Swim choice |