Warm up (400): 400 swim Set (800) 4 x 50 kick 1:15 4 x 100 stroke/free on 2:00 …IM order 200 free Set (1800) 3 rounds 200 on 4:00 …50 stroke/50 free/50 stroke/50 free* 2 x 150 …1)50 fly/100 free 2:30 …2)100 back/50 free 2:30 1 x 100 IM on 2:00 *stroke is IM order by rounds Cool-down (200) 200 EZ |