Warm-up (600) 400 (50 catch –up/50 free) 200 kick Set (400) 8 x 50’s swim on 1:00 ...build to 80% effort Set (2400): 3 rounds 4 x 100 free on 1:30 ...build to 80% 1 x 300 on 4:00 ...descend 1-3 by rounds 100 free on 2:00 ...long and smooth Cool-down (200) 200 easy |