Warm-Up: 2 rounds 100swim, 100drill, 100kick (600) Drill: pull w/paddles 300 negative split by 100’s (300) Main Set 1: 2 rounds 100IM on 1:45 3x50kick on 1:20 #3 Fast 150 Build on 2:30 3x100 free on 1:40 Descend 1-3 200EZ (1800) Cool Down: 100 kick w/fins |