Warm-up (1000) 400 swim 12 x 50's kick ...on 1:05 Set (500) 10 x 50's alt stroke free on 1:00 …2 of each IM order Set (1400) 2 rounds 200 …rest 10, 2 x 25's fast r-5 150 …rest 15, 2 x 50's fast-r5 100 …rest 20, 2 x 75' fast r-5 Set (500) Pull 500 …3cb …build and descend 100’s Cool-down (200) 200 moderate to ez |