Warm-up (500) 500 choice Set (1000) 5 x 200 …1-kick …2-kick/swim by 25’s …3-pull (no paddles) …4-non free …5-free Set (800) 2 rounds 6 x 50's on 1:00 ...descend 1-3 ...to 90% effort EZ 100 swim Set (200) 2 rounds 4 x 25's choice on 1:00 ...MAX+ effort Cool-down (400) 400 choice ...moderate to EZ |