Warm-up (600) 300 swim, 200 kick 100 drill Set (600) 12 x 50 on :50 …odds: technique …evens: descend Set (2200) 500 pull on 6:45/7:00 …3 cb 2 x 250 on 3:00/3:15 …descend 1-2 500 steady 6:15/6:30 10 x 50 pace on :45 100 kick Cool-down (200)