Warmup (500) 300 swim/100 drill 100 kick Set (800) 2 rounds 4 x 50 on 1:30 …25 scull / 25 kick 4 x 50 on 1:15 …IM order Set (1600) 3 x 200 on 3:20 …50 fr/100 IM/50 fr EZ 50 on 1:00 3 x 150 on 2:30 …25 fr/100 IM/25 fr EZ 100 on 2:30 4 x 100 IM on 1:45 Cool Down (300) ...200 Moderate ...100 SuperSlow |