Warm-up (600) 10 mins 300 swim, 200 kick, 100 drill Set (600) 12 x 50's on 1:00 ...IM order 25 drill/25 swim Set (800) 2 x 400 pull on 6:00 …pace 70%/80% Set (1400) 2 rounds 2 x 200 IM on 3:15 ...good turns/finishes 4 x 50 free on :45 ...descend 1-4 2 x 50 kick on 1:00 ...build to FAST last 15 meters Challenge Set (400) 400 IM for time Cool-down (200) 200 swim ...moderate to EZ choice |