Warm Up (600) Swim 12 x 50's on :50 Set (600) 200 IM on 3:15 100 free on 1:30 6 x 50 stroke on 1:00 Set (1400) 2 rounds (1:20 on 2nd round) 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 1:00 ...1 easy/1 fast Cool-down (200) 200 EZ choice |