Warm-up (600) 300 swim, 200 Drill 100 choice Set (600) 12 x 50 build on :50 Set (1800) 2 rounds 100 IM on 2:00 2 x150 on 2:30 ...stroke/free/stroke by 50 4 x 50 on 1:15 ...stroke/ez free by 25 8 x 25 FAST on :45 100 ez on 2:00 Set (600) 3 x 200 pull ...5/3cb by 50 …10-15 sec. rest …neg split Cool-down (200) 200 EZ choice |