Warm-up (600) Swim 600 choice Set (600/1200) Swim 12 x 50 on 1:00 …25 free/25 stroke (IM order) Set (600/1800) Swim 6 x 100 (or 75) on 1:30 …Descend 1-3, 4-6 Set (800/2600) Pull 2 x 200 on 3:00 …negative split Pull 400…solid pace Set (200/2800) Kick 200…moderate Cool-down (200/3000) Swim 200 EZ choice |