Warm-up (600) 400 (50 catch –up/50 free) 200 kick Set (400) 400 pull (5cb) moderate Set (2000) 2 rounds 150 swim on 2:15 2 x 25 sprint on :30 150 swim on 2:15 2 x 50 sprint on 1:00 150 swim on 2:15 2 x 75 sprint on 1:30 150 swim on 2:15 100 RACE (Dive) Cool-down (200) 200 EZ |