Warm-up (500) SKIPS (5 x 100) 100 swim, 100 kick, 100 IM, 100 pull, 100 swim Set (2400) 100 on 1:30 4 x 100 on 1:20 200 on 3:00 6 x 100 on 1:20 300 on 5:00 8 x 100 on 1:20 Set (300) 6 x 50's kick on 1:10 ...descend 1-3 …no fins Cool-down (200) EZ choice swim |