Warm Up (600) 300 swim, 200 drill 100 reverse IM Set (600) 200 kick on 4:15 100 free on 1:30 6 x 50 stroke on 1:00 Set (1400) 2 rounds (1:20 on 2nd round) 2 x 200 Free on 3:00 2 x 100 Free on 1:30 2 x 50 Free on :45 Set (400) 8 x 50 kick on 1:10 ...1 easy/1 fast Cool-down (200) 200 EZ choice |