Warm-up (600) 200 swim 200 kick (no board) 200 pull (no paddles) Set (1200) 2 rounds 12 x 50 1-6 free on 1:10 ...descend 1-3 7-12 stroke on 1:20 ...descend 1-3 Set (500) 4 rounds 4 x 25 free on :45 …25 FAST/25 easy-long stroke 100 scull Cool-down (400) 200 moderate 200 easy |