Warm Up (600) 12 x 50's on :50 Set (2500) 100 IM on 2:00 4 x 100 on 1:30 …descend 1-4 200 IM on 4:00 6 x 100 on 1:30 …descend 1-3, 4-6 400 IM on 6:30 8 x 100 on 1:30 …descend 1-4, 5-8 Set (300) 6 x 50's kick on 1:05 ...descend 1-3, 4-6 Cool-down (400) 400 choice ...moderate to easy |