Warm-up (400) 200 CATCH-UP Free 200 kick Set (400) 4 x 100 on 1:45 odd - 50 kick/50 swim even - 50 drill/50 swim Set (2400) 1 x 400 Pace on 6:20 2 x 200 Descend on 3:10 1 x 400 Pace on 6:20 4 x 100 Descend on 1:40 2 x 200 Descend on 3:10 4 x 100 FAST/Easy on 2:00 Cool-down (100) 100 EZ swim |