Warm-up (600) 2 rounds 100 swim/100 drill/100 IM Set (400) 8 x 50's kick on 1:00 ...descend 1-4 Set (800) 4 x 200 on 3:30 …50 swim/100 drill/50 swim Set (600) 4 rounds 100 build-up on 2:00 50 choice - BEST EFFORT …on 2:00 Set (600) 6 x 100's pull on 1:45 ...50 moderate/50 solid …Distance swimmers (800 pull) Cool-down (200) 200 EZ |