Warm-Up (1100 yards) 1 x 300 choice 3 x 150 w/ :15s rest 50 kick + 50 drill + 50 swim 7 x 50 on 1:00#1-2: 12.5 fast + 37.5 moderate#3-4: 25 fast + 25 moderate#5-6: 37.5 fast + 12.5 moderate#7: 50 Fast   Main Set (2300 yds) ¬† TWO ROUNDS (800 yds) 1 x 100 on 1:40...

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