Warm-up (500) 2 rounds 100 swim/100 drill/50 kick Set (400) 8 x 50 on 1:05 …odds- 25 kick/25 free …evens- 25 drill/25 free Set (1300) 200 swim on 3:30 4 x 50's on 1:00 (d1-4) 200 swim on 3:30 3 x 50's on 1:00 (d1-2) 200 swim on 3:30 2 x 50's on 1:00 (d1-2) 200 swim on 4:00 50 RACE Set (600) 2 x 300 pull …descend 1-2 Cool-down (200) 200 EZ choice |