Warm up (600) 400 swim ...50 free/50 drill 200 kick Set (600) 4 x 150 on 2:30 ...last 50 stroke ...IM order Set (2000) 400 free pace on 6:00 100 kick on 2:15 3 x 200 on 2:40 descend 1-3 100 kick on 2:15 800 free on 12:00 …neg split Cool-down (200) 200 EZ choice |