Warmup (600) 3 x 150 rest 3 red marks between …50 finger drag/catchup …50 kick …50 swim 3 x 50 on 1:00 Set (800) 4 rounds 4 x 50 on 1:00 …#1 fly/free …#2 back/free …#3 breast/free …#4 kick/free Set (1200) 12 x 100 IM 1-4 on 2:00 5-8 on 1:50 9-12 on 1:40 Set (1600) 8 rounds 1 x 150 on 2:40 1 x 50 ..odds 50 on 1:00 …evens 50 on :40 200 cool down |