Warm-up (800) Swim 400 Drill/Swim 2 x 100, Kick 4 x 50 rest 10 sec Set (600) Pull x 100 on 2:15 …descend 1-3, 4-5 Swim 100 EZ Set (400) Swim 8 x 50 on 1:30 ...25 SPRINT/25 DPS …from the blocks Set (400) 2 x 200 IM ...1 kick ...1 swim Cool-down (400) Swim 400 ...moderate to EZ |