Warm Up (600) Swim 12 x 50's on :50 Set (600) 4 x 150 odds: 50 back/100 free 2:15 evens: free 2:00 Set (1800) 8 x 50 free on :45 100 easy on 1:45 4 x 100 on 1:30 100 easy 1:45 3 x 200 on 2:30 200 easy Set (200) 200 kick …no fins Cool-down (200) 200 easy |