Warm up (400): 400 free Set (900) 6 x 150 on 2:15 ...Odds- 100 free/50 kick ...Evens-100 free/50 drill Set (2000): 4 rounds 200 (50 free/100 IM/50 free) on 3:00 100 (50 kick/50 stroke) on 1:50 100 easy free on 1:30 100 stroke on 1:40 ...100s change stroke every round by IM order ...fly, back, breast, free Cool-down (200) 200 EZ |