Warm-up (200) 200 choice swim Set (1000) 5 x 200 on 3:15 …50 swim/50 kick Set (400) Swim 8 x 50 on 1:00 ...choice ...odd 15m fast then easy ...even last 1/2 fast Set (1600) Swim 4 x 400 …descend 1-2 …on 6:30/6:20/6:10/6:00 Cool-down (200) 200 EZ choice |