Warm Up (500): 2 rounds 200 swim/50 kick Set (1000) 6 x75 25k/50 free 1:10 2 x 50 on :50 catch up free drill 6 x 75 25 stroke/50 free on 1:00 …kick and stroke are IM order Main Set (1500): 500: 2 x 50 Fly :50 2 x 50 Back :50 1 x 100 IM 1:30 2 x 50 Breast :50 2 x 50 Free :50 400 IM Straight FAST 6:00 300: 50 Fly :50 50 Back :50 100 IM 1:30 50 Breast :50 50 Free :50 200 IM straight FAST 3:00 100 IM drill easy Set (300) 300 Kick…25 flutter/25 choice Cool-down (200) 200 EZ |