Warm-up (600) 400 swim 4 x 50 kick Set (800) 2 rounds 200 free on 3:00 ...1st and last 25 FAST 2 x 100 on 1:30 ...50 ankles crossed(no kick) ...50 swim w/overkick Set (2000) 5 x 400 on 6:00 ...1# and #5 build to fast free ...even moderate free ...#3 IM Cool-down (200) 100 kick 100 swim |