Warm Up (1200): 12 x 100 on 1:45, ...6, 9, 12 are kick on 2:00 Set (600) 3 rounds 4 x 50 Round 1: …odds free on :55 …evens fly on 1:05 Round 2: …odds free on :55 …evens back on 1:10 Round 3: …odds free on :55 …evens breast on 1:15 Set (1200) 4 rounds 3 x 100 …100 free on 1:40 …100 (50 stroke/50 free) on 1:45 …100 IM on 2:00 Cool-down (200) 200 EZ |