Warm-up (600) 300 swim 300 kick/drill by 50’s Set (400) 4 x 50 Stroke on 1:15 4 x 50 free on :55 Set (1800) 2 rounds 2 x 200 on 3:15 …last 25 SCULL 4 x 50 stroke on 1:00 2 x 150 on 3:00 …50 str, 50 Fr, 50 KICK Cool-down (200) 200 swim