Warm-up (500) 400 swim ...50 free/50 drill 100 kick Set (600) 200 free on 3:00 4 x 100 IM on 1:45 …1 drill/1 swim Set (2000) 2 rounds 4 x 50 on 1:00 …all kick 200 free build on 2:45 4 x 100 on 1:30 ...descend 1-4 200 hard on 2:30 Set (200) 8 x 25's on :20/:40 ...Fast/EZ Cool-down (100) 100 EZ |