Warmup (500) 300 Drill/Kick/Swim 4 x 50 on 1:00 Set (500) 10 x 50 on 1:30 …odds sculling …evens 9/3/9 drill Set (800) 4 x 200 IM Drill 30 sec rest …1 arm fly/back drill arm pause …2 kick breast stroke/catchup free Set (2400) 100 on 1:30 or 1:45 50 on 1:00 2 x 100 on 1:30 50 on 1:00 …repeat up to 6 x 100 …descend 100s Cool down 200 |