Warm Up (600) 300 choice, 100 kick, 200 drill Set (600) 2 x 100 on 2:00 …50 choice kick/50 scull 2 x 100 on 1:50 …50 choice kick/50 drill 2 x 100 on 1:40 …50 choice drill/50 swim Set (1500) 1 x 200 IM on 3:30 100 free on 1:30 2 x 200 IM on 3:30 100 free on 1:30 3 x 200 IM on 3:30 100 free ez on 2:00 Set (400) Pull and kick set (boards, paddles, buoy) 200 pull/ 200 kick/200 pull rest enough to change gear. Coool-down (200) EZ 200 choice |