Warm-up (600) 10 minute swim OYO Set (600) 12 x 50’s swim on 1:00 ...build to 80% effort Set (1600): 2 rounds 4 x 100 IM on 1:30 ...R1- 2 x 200 IM ...R2- 1 x 400 IM .. Rounds 2-3 w/1:00 rest 100 EZ free on 2:00 Set (400) 400 pull …moderate Cool-down (200) 200 ez |