Warm-up (500) 400 swim 2 x 50 kick Set (800) 2 rounds 200 free on 3:00 ...1st and last 25 FAST 2 x 100 on 1:30 ...50 ankles crossed ...50 swim w/overkick Set (2000) 10 x 200 on 2:40/3:00 ...odd build/neg split ...even moderate free Cool-down (200) 100 kick 100 swim |