Warm-up (600) 300 drill; 200 swim; 100 kick Set (900) 6 x 150’s Descend 1-2, 3-4, 5-6 …2 on 2:10 …2 on 2:00 …2 on 2:20 Set (1300) 200 Free 3:00 6 x 50’s Free on: 45 200 Free 3:00 4 x 50’s free 2 on: 45 2 on: 40 200 Free 3:00 2 x 50’s on: 40 Set (400) 2 x 200 kick on 4:30 Cool-down (200) 200 EZ |