Warm-up (600) 12 x 50 on :50 Set (900) 6 x 150 on 2:40 odds: 50 drill stroke/50 kick stroke/50 free evens: 50 fly/50 back/50 breast Set (1600) 200 free on 2:50 4 x 50 25 fly/25 free on :50 200 free on 2:50 4 x 50 25 back/25 free on :50 200 free on 2:50 4 x 50 25 breast/25 free on 1:00 200 free on 2:50 4 x 50 free on :40 Cool-down (200) |