Warm-up (600) Swim 12 x 50 on :50 Set (500) Pull 4 x 125 on 1:45 …5 cb Set (1600) 16 x 100’s on 1:30 ...3 FREE, 1 IM …free descend 1-3 …IM solid and strong …extra 30 sec. after each IM Set (500) 10 x 50's kick on 1:00 ...25 moderate/25 FAST Cool-down (200) 200 moderate to EZ swim |