Warm-up (600) 300 swim, 200 kick, 100 drill Set (400) 200 kick (2nd 100 harder) 4 x 50 on 1:05 ...25 swim/25 FAST kick ...descending 1-2 Set (600) 12 x 50’s on 1:30 ...25 free/25 FAST stroke ...IM order Set (1000) 2 rounds 2 x 200 IM's on 4:00 ...descend 1-2 100 kick on 2:30 Cool-down (400) 400 moderate to ez |