Warm up (600) 200 catch up 200 free 200 stroke Set (600) 6 x 100 ...2 free on 1:20 ...1 kick on 2:00 (twice) Set (2300) round 1: descend the 200s. 100 moderate on 1:30/200 on 2:30 2 x100 moderate on 1:30/200 on 2:30 3 x 100 moderate on 1:30/200 on 2:30 break. round 2: descend the 100s. 200 moderate on 2:40/100 on 1:20 200 moderate on 2:40/2 x 100 on 1:20 200 moderate on 2:40/3 x 100 on 1:20 Cool down (100) easy 100 |