Warm Up (500) Swim 500 choice Set (600) 6 x 100 free on 1:45 ...neg. split! Set (1800) 200 on 3:30 ...set-up 2 x 150 (80%) on 2:15 100 kick on 2:30 200 on 3:30 ...set-up 4 x 100 (90%) on 1:30 100 kick on 2:30 200 on 3:30 ...set-up 4 x 50 (FAST) on 1:15 100 kick on 2:30 Cool-down (200) 200 EZ |