Warm up (600) 4 rounds 100 free/50 kick Set (900) 3 rounds 150 free on 2:30 100 stroke on 2:00 50 kick on 1:30 Main set (1600) 4 rounds 3 x 50 2 x 75 1 x 100 …all at 1:30 --rounds 1, 3 the 50s are fly. --rounds 2, 4 the 50s are kick. --everything else free. Warm-down 200 easy |