Warm-up (1000) 200 swim/200 pull/200 kick/200 swim 4 x 50 build on: 50 Set (1800) 3 rounds 4 x 50 build on :50 (IMO by round - no free) 100 fee on 1:30 2 x 100 IM FAST @ 1:40 100 free on 1:50 Set (400) 16 x 25 on :30 Odds: IMO FAST Evens: free (fast for extra challenge) Set (200) 200 cool down |