Warm-up (200) 200 swim Set (600) 12 x 50's kick on 1:10 ...descend 1-4 Set (600) 3 x 200 on 3:20 …50 swim/100 drill/50 swim Set (600) 4 rounds 100 build-up on 2:00 50 choice - BEST EFFORT on 2:00 Set (600) 6 x 100's pull on 1:35 ...50 moderate/50 solid Cool-down (200) 200 EZ |