Warm-up (600) 400 swim Set (600) 6 X 100 on 1:20/30/40 ...descend groups of 2 Set (800) 300 free long on 6:00 200 kick all out, for time 3 x 100s free on 1:45/1:30… ... 1 ez, 1 fast, 1ez Set (1000) 300 free on 5:00 2 x 200s free on 3:00 3 x 100s free on 1:40 Set (200) 4 x 50s on 1:15 ...2 less strokes per 50 …1 ez, 1 fast Cool-down (200) 200 EZ choice |