Warm up (900): 400 free (4 rounds) 75 (free/stroke/free) on 1:15 50 kick on 1:05 Set (600) 2 rounds 3 x 100 on 1:30 …1- 100 free …2- 25 fly/75 free …3- 50 fly/50 free Set (1500) 3 rounds 2 x 150 on 2:15 (1 IM - no free; 2 all free) 2 x 75 stroke on 1:15 50 easy free on 1:00 …Round 1- stroke fly, …R2- back, …R3- breast Cool-down (200) 200 EZ choice |