Warm-up (600) 300 swim 100 kick 200 pull Set (400) 8 x 50's swim on 1:00 ...IM order (2 of each stroke) ...descend 1-2 Set (600) 6 x 100's IM on 2:00 ...hold steady Set (800) Pull 2 x 400 free ...rest :30 sec. Set (400) 8 x 50's kick on 1:00 ...25 moderate/25 FAST Cool-down (400) 400 moderate to EZ swim |