Warm Up (600) 3 rounds 50 free/50 nonfree/100 kick Set (400) 2 rounds 4 x 50 free …2 on 50, 2 on 40 Set (1150) 2 rounds 300 on 4:30/4:15 100 kick on 2:00 100 swim on 1:30/1:20 EZ 50 Set (1150) 2 rounds 2 x 200 on 3:00/2:45 100 kick 100 swim on 1:25/1:15 EZ 50 Cool-down (100) 100EZ |