Warm-up (600) 300 swim 300 kick/swim Set (600) 4 x50 drill/swim on :55 4 x 50 build on :50 Set (1500) 3 x 200 on 3:15 ...descend 1-3 100 easy on 1:40 2 x 200 on 3:10 ...descend 1-2 100 easy on 1:45 1 x 200 FAST 100 easy Set (300) 300 pull ..5 cb ...hold steady pace Cool-down (200) 200 EZ choice |