Warm-Up (600) 200 swim, 100 drill 100 kick, 100 IM Set (600) 6 x 100 on 1:30 ...(last 25 FAST) Set (1200) 3 x 200 on 3:00/2:45 ...odds Mod/even Hard 4 x 150 on 2:15/2:00 ...odds Mod/evens Hard Set (800) 6 x 100 on 1:30/1:15 ...odds Mod/evens Hard 4 x 50 on :45/:35 ...odds Mod/evens Hard Cool-down (200) 200 easy |