Warm-up (600) 400 swim 200 drill Set (600) (2 rounds) 100 kick/50 free on 2:40 50 kick/100 free on 2:20 Set (1600) 3 rounds 5 x 100 (or 75) ...#1-3 free on 1:20 ...#4-5 stroke on 1:40 100 EZ Set (500) 500 pull …5cb on odd 100’s Cool-down (200) 200 EZ ...moderate to easy |