Warm-up (800) 4 x 200 Drill, Kick, Swim IM…reverse …100 drill, 50 kick, 50 swim Set (500) 6 x 50's on 1:00 ...descend 1-3 ...to 90% effort Swim EZ 200 …DPS Set (400) Swim 4 x 100's on 2:00 ...choice ...75% pace Set (200) Cool-down ..200 choice ...Moderate to EZ |