Warm up (600) 400 swim 200 kick Set (400) 4 x 100 on 1:30 ...50 Easy 50 Fast ...choice of equipment Set (1200) 2 rounds Swim 3 x 200 I.M. on 3:30 ...25 drill/25 swim ...descending 1-4 Set (1600) 4 rounds 4 x 100 on 2:00 ...FLY/BK ...BK/BRST ...BRST/FR ...100 IM Cool-down (200) 200 EZ choice |