Warm-up (600) 10 minute swim OYO Set (1000) 4 x 250 swim on 4:00 ...descend 1-4 Set (1300) 3 x 100 pace on 1:30 50 FAST 3 x 100 pace on 1:30 100 Fast 3 x 100 pace on 1:30 200 FAST 50 easy …50/100/200 from DIVE Set (400) 4 x 100 kick on 2:15 Cool-down (200) 200 ez |