Warm up (400): 400 free Set (600) 3 rounds 100 free on 1:30 50 back on: 50 50 kick on: 55 Main Set (2100): 2 rounds 150 easy on 2:15 2 x 50 fast on: 45 150 easy on 2:15 2 x 75 fast on 1:00 150 easy on 2:15 2 x 100 fast on 1:15 Set (200) 2 rounds 8 x 25 on: 30, …descend stroke count and time on each 25 Cool-down (100) 100 EZ |