Warm-up (600) 2 rounds 150 swim 100 IM kick 50 ez swim Set (900) 12 x 50 1:10 IM order: ...3 fly/3 bk/3 brst/3 fr ...evens drill/swim 12 x 25 :30 IM order: ...3 fly/3 bk/3 brst/3 fr ...odds ez, evens fast Set (1200) 4 x 200 4:00 2nd and 4th 50 stroke, IM order by 200 4 x 100 #1/3 IM, #2/4 EZ free Set (300) 6 x 50 1:30 ...25 all-out ...25 ez Cool-down (200) 200 EZ |