Warm-up (600) 300 swim/200 kick/100 drill Set (600) 3 x 200 on 3:30 ...odd 150 swim/50 kick ...even 50 kick/100 swim Pace Set (2000) 1 x 200 on 3:15 2 x 200 on 3:10 3 x 200 on 3:05 4 x 200 on 3:00 ...hold pace for each segment Cool-down (200) 200 moderate to EZ |