Warmup (600) 300 swim/200 drill 100 kick Set (600) Pull 6 x 100 on 1:30 …descend 1-3,4-6 Set (1200) 2 rounds 4 x 150's on 2:15 …free / stroke / free …IM order Set (800) 4 rounds 4 x 50 …odds free on :50 …evens stroke on 1:10 Cool-down (200) 200 drill |