Warm-up (500) 300 free 100 drill 100 kick Set (500) Swim 10 x 50's on :55 ...descend 1-5 Set (300) Kick 6 x 50 on 1:20 …last 15m FAST Set (1000) 2 rounds Swim 2 x 50's on 1:15 ...25 easy/25 HARD Swim 50 easy on 1:30 Swim 3 x 50 on 3:00 …ALL OUT Easy 100 Cool-down (200) 200 EZ choi |