Warm-up (600) 300 swim, 200 drill 100 kick Set (600) 12 x 50's on 1:00 ...IM order 25 drill/25 swim Set (600) 2 x 300 pull on 4:15 …pace 70%/80% Set (1400) 2 rounds 2 x 200 IM on 3:30 ...good turns/finishes 4 x 50 free on :45 ...descend 1-4 4 X 25'S on :30 …25 underwter …25 FAST Cool-down (200) 200 swim ...moderate to EZ choice |