Warm-up (500) 300, 100, 100 ...s/k/d Set (1000) 2 rounds 2 x 100 free on 1:30 …descend 1-2 4 x 50's on 1:00 …25 stroke drill/25 fr Set (1600) 2 rounds 200 back on 3:30 2 x 100 on 1:45 ...25 stroke/25 free 200 IM on 3:30 4 x 50's on 1:00 …IM order Cool-down (200) 200 choice |