Warm-up (400) 6 mins 400 choice Set (800) 2 x 400 1) 25 IM order drill/50 free/ 25 fist closed free 2)50 kick/50 swim/50 swim/50 kick Set(1400) 2 rounds 4 x 100 1: 75 fly/25 free 1:30 2: 75 back/25 free 1:40 3: 75 breast/25 free 1:50 4: 100 Free 2:00 4 x 50 on :45 100 IM/stroke on 2:30 ...FAST Cool-down (200) 200 choice |