Warm-up (500) 300 Swim 200 drill ...underwater recovery Set (400) 8 x 50 kick on 1:00 …25 underwater dolphin …25 free Set (2400) 200 free on 3:00 …neg split 16 x 25 free on :30 300 free on 4:15 12 x 25 on :25 400 free on 5:30 …neg split 8 x 25 free on :20 500 free on 7:00 4 x 25 Kick on :30 ...ALL OUT Cool-down (200) 200 EZ choice |