Warm-Up (600) 400 swim, 200 drill 100 IM Set (600) 3 rounds 50 kick on 1:05 100 swim on 1:55 ...25 non-fr/25 free 50 kick on 1:30 Set (1200) 2 rounds 150 (fr/fly/fr) ...by 50 on 3:00 50 free fast ...on 1:30 150 (50 fr/50 bk/f50 fr) ...on 3:15 50 fast on 1:45 150 (50 fr/50 brst/50 bk) ... on 3:30 150 free ...Fast on 3:00 Set (800) 2 x 400 pull ...neg split Cool-down (200) 200 choice |