Warm-up (600) 300 swim, 200 drill 100 stroke Set (600) 12 x 50s on 1:10 25 Bk/25 Fr ...ALTN Bk/Brst Set (1500) 3 rounds 2 x 150 on 2:15 100 on 2:00 2 x 50 FAST on 1:00 Set (300) 4 rounds ...25 fast Kick on :45, ...50 ez swim on 1:00 Cool-down (300) 100 kick 200 EZ |