Warm up (600) 400 swim 100 drill 100 kick Set (600) 2 rounds 100 IM on 1:45 100 free on 1:30 2 x 50 stroke on 1:00 Set (1600) 2 rounds (1:20 on 2nd round) 2 x 200 Free on 3:00/2:40 2 x 100 Free on 1:30/1:20 4 x 50 Free on :50/:45/:40/1:00 Set (400) 8 x 50 kick on 1:00 ...1 easy and 1 fast Cool-down (200) 200 EZ choice |