Warmup 8 x 50 on :55 …odds fist drill/evens FDCU …aerobic, work the drill 5 x 100 kick …w/fins on 1:55 …w/o fins do 4 on 2:20 400 IM reverse …do at least 3 different strokes Set 3 x 200 pull on 3:00 3 x 100 swim on 1:30 3 x 200 pull on 2:50 3 x 100 swim on 1:20 …steady pace on the pulls …descend 100 swims 200 cool down |