Warm-up (600) 300 swim, 200 kick, 100 drill Set (600) (2 rounds) 100 kick/50 free on 2:30 50 kick/100 free on 2:15 Set (1600) 3 rounds 5 x 100 ...#1-3 free on 1:20/1:25/1:30 ...#4-5 stroke on 1:45 Set (500) 300, 200, 100 pull …5cb on 200 …rest 20, 10 sec. Cool-down (200) 200 EZ ...moderate to easy |