Warmup (600) 400 alt swim/drill x 25 4 x 50 swim Set (800) 2 rounds 200 free on 3:00 4 x 50 on :55 …25 stroke drill/25 free Set (1600) 2 rounds 200 free on 3:00 2 x 100 on 1:40 ...25 stroke/25 free 200 free on 2:45 2 x 100 IM on 1:40 Cool-down (200) 200 choice |