Warm Up (600) Swim 12 x 50's on :50 Set (900) 6 x 150 on 2:45 ...Odds- 100 free/50 kick ...Evens-100 free/50 drill Set (1500) 3 rounds ...IM order by rounds 200 on 3:30 ...50 free/100 stroke/50 free 150 on 2:30 ...50 kick/50 stroke/50 free 100 IM on 2:00 50 FAST stroke on 1:00 ...rest 1:00 Cool-down (200) 200 EZ |