Warmup (600) 400 alt swim/drill x 25 4 x 50 swim Set (800) 2 rounds 200 free on 3:00 4 x 50 on 1:00 …25 stroke drill/25 fr Set (1600) 2 rounds 200 free on 3:00 2 x 100 on 1:45 ...25 stroke/25 free 2 x 200 IM on 3:45 …rest 1 min Cool-down (200) 200 choice |