Warmup (650) 6 x 75 rest 3 red marks between …25 finger drag/catchup …25 kick …25 swim 4 x 50 on :50 Set (1600) 2 x 200 on 2:50 2 x 150 on 2:05 2 x 100 on 1:20 2 x 150 on 2:05 2 x 200 on 2:50 …steady pace/make the interval Set (1450) 10 x 25 kick on :30 3 x 400 …#1 on 6:00 …#2 on 5:30 …#3 break 5:00 200 cool down |