Warm up (1000) Drill, Kick, Swim 1000 IM ...reverse IM order (Free, Breast Back, Fly) …100 drill, 100 kick, 50 swim Set (400) Swim 8 x 50's on 1:00 ...descend 1-4 ...to 90% effort Set (200) Swim EZ 200 …DPS Set (400) Swim 4 x 100's choice on 2:00 ...75% pace Cool down (200) 200 choice ...Moderate to EZ |