Warm up (800) Drill, Kick, Swim ...reverse IM order (Free, Breast Back, Fly) …100 drill, 50 kick, 50 swim Set (400) Swim 8 x 50's on 1:00 ...descend 1-4 ...to 90% effort Set (600) 3 x 50 on 1:00 EZ 1 x 150 Hard 2 x 50 on 1:30 EZ 1 x 100 Hard 1 x 50 on 2:00 EZ 50 Fast Cool down (200) 200 choice ...Moderate to EZ |