Warm-up (600) Swim 12 x 50 on :50 Set (300) Pull 4 x 75 on 1:00 …5 cb Set (2400) 4 x 50 kick, 2 x 200 swim ..D1-2, 1:00/3:00 4 x 50 kick, 4 x 100 swim …D1-2, 1:00/1:30 4 x 50 kick, 8 x 50 swim ...D1-2, 1:00/:45 4 x 50 kick, 16 x 25 swim ...D1-2, 1:00/:30 Cool-down (200) 200 moderate to EZ swim |