Warm-up (500) 10 x 50 on r:10 Set (500) 2 rounds 100 easy on 1:30 50 kick 1:00 50 free on :45 50 non-free on 1:00 Set (1500) 10 x 150 …#1 free on 2:30 …#2 IM on 2:45 …No FLY …#3 free on 2:30 …#4 #5 IM on 2:45 …No BACK …#6 free on 2:30 …#7 #8 #9 IM on 2:45 …No BREAST …#10 free on 2:30 Set (300) 300 pull ...neg split Cool-down (200) 200 choice |