Warmup (500) 10 x 50 rest 2 red marks …all drill and pick at least one you hate Set (600) 12 x 50 on :55 ...IM order 25 drill/25 swim Set (900) 12 x 75 on 1:15 …free/stroke/free …IM order on the stroke Set (1400) 2 rounds 2 x 200 IM on 3:00/2:50 rd 2 ...good turns/finishes 4 x 50 free on :45/:40 rd 2 ...descend 1-4 2 x 50 kick on 1:00 ...recovery time 200 cool down |