Warm up (600): 2 rounds 100 free/100 drill/100 IM Set (1200) 3 rounds 100 IM on 1:45 100 free on1:30 4 x 50 free 2 on 50, 2 on 45 ...descend 1-4 Set (1400) 2 rounds 300 Pace on 4:45 200 Pace on 3:00 100 Sprint on 1:25 100 Easy Cool-down (200) 200 EZ choice |