Warm-up (500) Swim 500 choice Set (500) 5 x 100 kick on 2:00 (descend 1-5) Set (300) 300 IM swim (50 drill/25 swim) Set (800) 4 rounds 4 x 50's on :40/:45/:50/1:15 1-3 build, 4-HARD rest 1:00 after round #2 Set (600) 2 x 300 pull ...no paddles #1-last 50 back #2-last 50 breast rest :30-1:00 between 300's Cool-down (500) 5 x 100 moderate to easy (50 swim/50 kick) |