Warm-up (600) 300 swim 200 kick 2 x 50 drill Set (2500) 100 IM on 2:00 4 x 100 on 1:30 …descend 1-4 200 IM on 3:30 6 x 100 on 1:30 …descend 1-3, 4-6 400 IM on 7:00 8 x 100 on 1:30 …descend 1-4, 5-8 Set (300) 6 x 50's kick on 1:10 ...under/over’s Cool-down (400) 400 choice ...moderate to easy |