Warmup (500) 200 swim/200 drill 100 kick Set (600) Pull 6 x 100 on 1:30 …descend 1-3,4-6 Set (1200) 2 rounds 4 x 150's on 2:45 …25fr/100stroke/25fr …IM order Set (600) 3 rounds 4 x 50 …odds kick on 1:10 …evens stroke on 1:00 Cool-down (200) 200 drill |