Warm Up (600) 2 rounds 100 swim/100 drill/100 kick Set (1000) 4 x 250 (1000 IM) …reverse IM order …100 kick/100 drill/50 swim Set (1600) 3 x 200 IM on 3:30 …good turns/finishes 2 x 50 free on 1:00 …25 moderate/25 HARD 4 x 50 stroke/free on 1:15 …IM order Set (600) Pull 2 x 300 on 5:00 …100 free/100 non-free/100 free …pace 70%/80% Cool-down (200) 200 swim ...moderate to EZ choice |