Warm-up (500) 300, 100, 100 ...s/k/d Set (400) 2 x 100 free on 1:40 …descend 1-2 4 x 50's on 1:00 …25 stroke drill/25 fr Set (2000) 2 rounds 200 free on 3:30 4 x 100 on 2:00 ...25 stroke/25 free 200 free on 3:30 4 x 50's on 1:00 …IM order Cool-down (200) 200 choice |