Warm-up (600) 400 swim ...50 free/50 drill 200 kick Set (800) 2 rounds 200 free on 3:00 2 x 100 IM on 2:00 …1 drill/1 swim Set (2000) 2 rounds 4 x 50 on 1:15 …all kick 200 free build on 2:45 4 x 100 on 1:30 ...descend 1-4 200 hard on 2:30 Cool-down (100) 100 EZ |