Warm-up (1000) 4 x 250 ...100 drill, 100 kick, 50 swim ...reverse IM order Set (1000) 4 x 100 on 1:45 (build to steady pace) 100 EZ 4 x 100 on 1:45 (solid - controlled harder pace) 100 EZ Set (400) 8 x 50’s choice on 1:30 ...odd -moderate ...even -FAST Warm-down (200) 200 EZ |