Warm Up (500) Swim 10 x 50's on :55 Set (600) 6 x 100 on 1:40 …d1-3 Set (1200) 2 rounds 4 x 150's on 2:45 …free/stroke/free …IM order ..rest 1 min between rounds Set (600) 6 x 100's kick on 2:15 …75 flutter/25 dolphin Set (400) Pull 400 – 3cb Cool-down (200) 200 EZ |