Warm-up (600) 300 free/200 kick/100 IM Set (400) 4 x 100 kick on 2:10 …50 moderate, 50 HARD Set (400) 8 x 50 on 1:00 or 10 sec. rest …25 drill/25 swim Set (1600) 2 rounds 4 x 50 on 1:00 BUILD 100 EZ 4 x 50 on 1:00 FAST 100 EZ 4 x 50 on 1:30 RACE Cool-down (200) 200 EZ choice |