Warmup (1000) 2 rounds 300 swim/kick by 50s 4 x 50 swim on 1:00 Set (1000) 20 x 50 …5 on 1:10 choice kick …5 on1:05 stroke drill …10 on 1:00 …descend 1-5; 6-10 Set (1900) 400 on 6:00 …steady pace 6 x 50 on :40 …descend 1-3 300 on 4:30 …steady pace 4 x 100 on 1:20 …descend 1-2 200 on 3:00 …steady pace 2 x 150 on 2:00 …barely hang on at this point 200 cool down |