Warm-up (500) 300 swim 200 kick Set (600) Pull 4 x 150's on 2:15 Set (400) 8 x 50's on 1:00 ...drill swim ...IM order Set (800) 4 x 100's on 1:30 4 x 50's kick on 1:15 4 x 50's free on 1:15 ...fast (add up time for a 200) Set (600) Pull 400 ...neg split 4 x 50's build on 1:00 Cool-down (200) 200 EZ swim |