Warm-up (500) 200 Free 200 Kick 100 pull Set (400) 8 x 50 on :50 ...descend 1-4 Set (900) 12 x 75 on 1:10 …focus on stroke count ...d1-3 SC Set (1200) 6 rounds 1 x 25 build on :30 1 x 50 fast on :50 1 x 25 ALL OUT on :40 100 ez on 2:00 Cool-down (200) 200 ez |