Warm-up (600) 300 swim, 200 drill 100 kick Set (1200) 8 x 150's on 2:30 ...50 dr/50 kick/50 fr Set (1200) 3 rounds 300 free on 4:30 …fr/stroke/fr by 100's 100 kick on 2:30 …dolphin/flutter/breast Set (200) 8 x 25’s on :20/:40 ...odd FAST ...even EZ Cool-down (200) 200 ez |