1. Warm-up…Swim 600, Kick 200, Drill/Swim 2 x 100, Swim 4 x 50 (25 moderate/25 FAST) 2. Kick 4 x 100 on 2:15…descend 1-2 3. Swim 100 EZ 4. Pull 400…descend by the 100 5. Swim 6 x 50 on 1:30…= 25 SPRINT/25DPS …from the blocks 6. Cool-down…Swim 400 moderate to EZ |