Warm-up (500): 2 rounds 100 swim/50drill/ 100 IM Set (600) 6 x 100s on 1:40/1:50 odds free evens 50 kick/50 bk Set (1800): 2 rounds 3 x 200 free ...on 3:00/3:15/3:30 ...d1-3 2 x 100 stroke on 2:30 ...d1-2 2 x 50 kick on 1:30 ...15m underwater Cool-down (200) 200 EZ choice |