W/U 500 yards 10 x 50 1:00, :55, :50, :45, :40 x2 Pre-Set 900 yards 3 x 300 20 sec rest 1- 50 swim, 50 kick 2- 25 fast, 25 ez, 50 fast, 50 ez, 75 fast, 75 ez 3- 100IM, 100 kick IM order, 100 ez Main Set 1600 yards 2 rounds 300 des by 100 4:30 6 x 50 :50, :45; :40 x2 100 fast 1:20 2 x 50 ez 1:00 200 social kick cool down |