Warm-up (300) 300 swim Set (500) 4 X 125's on 2:00 ...25 stroke, 100 Swim ...IM order Set (2600) 4 rounds 300 Free on 4:00 ...descend by round 1-4 200 Pull on 2:40 ...breath every 5 100 Free on 2:00 ...under/H20 kick-out 1/2 way 50 Free on 1:00 ...3 breaths total Cool-down (100) 100 easy choice |