Warm-up (500) 300 Free 100 drill 100 kick Set (600) 4 x 150 Pull on 2:30 Odds-Breathing 3,5,3 Evens-Breathing 5,7,5 Set (1800) 2 rounds 3 x 300 on 4:45, 5:00, 5:15 1-200 Moderate, 100 Fast 2-100 Moderate, 200 Fast 3-300 Fast Cool-down (300) 100 kick 200 swim ...moderate to EZ |