Warm Up (600) Swim 12 x 50's on :50 Set (800) 2 rounds 150 free on 2:15 50 swim on :45 150 free 2:00 50 backstroke 1:00 Set (1500) 3 rounds 300 on 4:30 100 on 1:30 free 100 moderate kick on 2:15 Set (300) 6 x 50's free on :45 …d1-3, 4-6 Cool-down (200) 200 EZ choice |