Warm-Up (600) 300, swim, 200 drill 100 kick Set (400) 200 IM Kick 200 IM swim Set (2000) 300 Pace on 4:30 2 x 150 on 2:15 …fr/stroke /fr rest 1 min. 200 Pace on 3:00 2 x 100 on 1:30 …descend 1-2 rest 1 min. 6 x 100, choice …odd fast on 1:45 …even EZ on 2:15 rest 1 min. 8 x 50, choice …odd fast on :45 …even EZ on 1:00 Cool-down (200) 200 EZ choice |