Warm-up (600) 2 rounds 100 swim/100 drill/100 IM Set (400) 8 x 50's kick on 1:05 ...descend 1-4 Set (400) 2 x 200 on 3:15 …50 swim/100 drill/50 FAST Set (600) 4 rounds 100 set up on 2:00 50 choice - BEST EFFORT on 2:00 Set (400) 4 x 100's pull on 1:45 ...50 moderate/50 solid …Distance swimmers (800 pull) Cool-down (200) 200 EZ |