Warm up (800): 2 x 200 (75 free/25 non-free) 4 x 50 dolphin kick on back on 1:00 2 x 100 free on 1:30 Main set (1600): 2 rounds 200 on 4:00 …50 back drill/50 free 2 x 100 on 1:45 …25 free/25 back 200 back on 3:30 2 x 100 on 1:30 …75 free/25 back Set (500) 500 pull …moderate Cool-down 200 moderate 100 EZ |