Warmup (600) 12 x 50 on :50 Set (600) 12 rounds 2 x 25 on :20 => :30 …odd rounds EZ free/FAST free …even rounds fast kick/EZ free Set (2000) 4 rounds 200 on 3:00 ...50 free/100 IM/50 free 150 on 2:30 ...50 kick/50 stroke/50 free 100 free on 1:30 50 EZ on 1:00 200 cool down |