Warm-up (600) 400 Free 200 kick Set (600) 12 x 50's on 1:00 ...IM order 25 drill/25 swim Set (800) 2 x 400 pull on 6:00 …pace 75%/80% Set (1400) 2 rounds 2 x 200 IM on 3:15 ...good turns/finishes 4 x 50 free on :50 ...descend 1-4 2 x 50 kick on 1:05 ...build to FAST last 10 meters Challenge Set (400) 400 IM for time Cool-down (200) 200 swim |