Warm-Up (600) 200 choice, 200 kick, 200 reverse IM Set (600) 4 x 150 build …rest 10-15 sec Set (400) 2 rounds 4 x 50 on 1:15 …pace Rd 2 on 1:30 …ODD FAST …EVEN EZ Set (400) 4 x 100 choice …50 drill/50 swim Starts Relays exchanges Turns Cool-down (400) 200 moderate 200 Ez |