Warm-up (800) 300 free 100 dolphin kick 100 swim 200 dolphin kick 100 swim Set(200) 4 x 50 free/fly on 1:00 ...descend 1-4 Set(2,100) 2 rounds 200 free on 3:00 2 x 150 build on 2:20 ...free/fly/free by 50's 3 x 100 descend on 1:30 ...last 25 fly 4 x 50 on 1:00 (2 easy free, 2 hard fly) 100 easy after round 1 Set (200) 200 easy |