Warm-up (600) 400 catch-up 200 pull ...3,5,7,5 cb by 50's Set (800) 4 x 150 on 2:30 ...50 Stroke, 100 Free 2 x 100 Free on 1:30 …d1-2 Main Set (1900) 1 x 600 Free on 8:00 3 x 200 Free ...on 2:45 1 x 300 Free on 4:30 2 x 200 Free on 3:00 Cool-down (200) 200 EZ |