Warm-up (600) 2 x 300 …1 swim/ 1 kick Set (1200) 2 x 300 pull on 5:00 2 x 300 Free on 4:45 Set (1800) 2 x 150 Free on 2:20 2 x 100 IM on 2:00 50 easy on 1:00 1 x 300 free on 5:00 50 easy on 2:00 2 x 150 IM on 3:00 2 x 100 Free on 1:30 100 easy on 2:00 1 x 300 IM Cool--down (200) 200 EZ choice |