Warm Up (600) Swim 12 x 50's on :50 Set (600) 4 x 150 on 2:45 odds: 50 kick-pull-swim evens: 50 drill, 100 swim Main set (1800) 3 X 200 2 on 3:00, 1 on2:45 300 alt 50 kick/swim 2 X 200 1 on 3:00, 1 on 2:45 200 alt 50 kick/swim 1 x 200 on 2:45 100 kick Cool-down (200) 200 swim |