Warm-up (600) 200 free/200 drill/200 kick Set (300) 300 ...swim/kick ...atl kick and swim by 25’s Set (800) Swim 8 x 100 on 2:00 …odd’s 50 drill/50 DPS …even’s build Set (500) Swim 10 x 50’s on 1:00 …descend 1-4, 6-8, ...4 & 8 on 2:00…race pace Set (600) Pull 600 ...5cb Cool-down (200) 200 Moderate to EZ |