Warm-up (600) 600 swim …every 3rd 50 non-free Set (600) 200 IM on 3:30 2 x 100 free on 1:30 4 x 50 stroke on 1:00 Set (1400) 2 rounds 2 x 200 Free on 3:00/2:40 2 x 100 Free on 1:30/1:20 2 x 50 Free on :45/:40 Set (400) 8 x 50 kick on 1:15/1:00 ...1 easy and 1 fast Cool-down (200) 200 EZ |