Warm-Up (600) 300 swim, 200 drill 100 kick Set (600) 4 x 150 on 2:30/2:20 odds: 50 bk/100 fr evens: free Set (1700) 400 free on 6:15 100 easy on 2:15 2 x 200 on 3:15/3:00 100 easy on 2:15 8 x 50 on :45 100 easy on 2:30 200 FAST Set (200) 200 choice kick …no fins Cool-down (200) 200 easy |