Warm-up (600) 300 swim, 200 kick, 100 drill Set (600) 12 x 50 on :50 …odds: technique …evens: descend Set (1200) Pull 8 x 150 on 2:00 ...breath 3/5/7 by 50’s Set (1000) 10 x 100 on 1:30 ...25 sprint/25 EZ/25 Sprint Cool-down (200) 200 moderate to ez choice |