Warm-Up (600) 200 choice, 200 kick, 200 reverse IM Set (400) 4 x 100 build …rest 10-15 sec Set (600) 2 rounds 6 x 50 on 1:15 …ez,med,fast Rd 2 on 1:30 …1-3 fast/ez …4-6 ez/fast Set (400) 4 x 100 choice …50 drill/50 swim Starts Relays exchanges Turns Cool-down (400) 200 moderate 200 Ez |