Warm-up (600) 2 rounds 200 swim/100 drill Set (900) 6 x 150 …50 kick/100 swim …2:30/2:20/2:30/2:10/2:30/2:00 Set (1800) 4 rounds 2 x 100 on 1:30 2 x 75 on 1:10 Free/Stroke/Free 1 x 50 on :50 odd rounds: FAST even: EASY 2 x 25 on :30 odd rounds: EASY even: FAST Cool-down (200) 200 EZ |