Warm up (600) 300 swim/200 kick/100 drill Set (600) 6 x 100 pull on 1:30 …odds: steady …evens: negative split Set (1500) 3 x 300 on 4:30 …descend 1-3 100 EZ on 2:00 2 x 200 on 3:00 …descend 1-2 100 EZ 1 x 100 FAST 200 EZ Set (400) 8 x 50 kick on 1:00 Cool-down (100) 100 choice |