Warm-up (500) 2 rounds 100 free/100 drill/50 stroke Set (400) 8 x 50 swim/kick …on 1:00 Set (1800) 2 rounds 200 swim on 3:00 …moderate 2 x 100 swim on 1:30 …build 6 x 50 fast on 1:00 1 x 100 EZ 100 on 2:00 4 x 25 SPRINTS on :30 Set (500) Pull 5 x 100…rest 10 sec. Cool-down (100) 100 EZ |