Warm-up (500) 2 rounds 100 swim/50 drill/100 IM Set (600) 3 x 200 on 4:00 …50 swim/50 kick Set (400) Swim 8 x 50 on 1:00 …1-4 first 15m fast …5-8 last 15m fast Set (1600) Swim 4 x 400 …descend 1-4 …on 6:30/6:20/6:10/6:00 Cool-down (200) 200 chopice EZ |