Warmup (500) 500 swim ..4th 25 kick Set (1200) 2 rounds 4 x 150 on 2:20 ...75 IM (fly/back/breast) …75 free Set (1400) 100 free on 1:30 2 x 50 stroke ...d1-2 on 1:00 100 free on 1:45 4 x 50 stroke ...d1-4 on :55 100 free on 2:00 6 x 50 stroke ...d1-3 on :50 100 free on 2:15 8 x 50 free ...d1-4 on :45 Cool-down (200) 200 EZ |