Warm-up (600) 400 swim, 100 drill 100 reverse IM Set (300) 6 x 50 on (1:20/1:10/1:00) x 2 - 10 sec. kick on wall, swim Set (1600) 4 x 100 on 1:30 2 x 150 on 2:00 200 FAST on 3:00 2 x 150 on 2:15 4 x 100 on 1:45 Set (500) 2 x 50 on :55, BC 2 x 50 kick on 1:15 2 x 50 sprint on 2:00 2 x 50 kick on 1:15 2 x 50 on :55, BC Cool-down (200) 200 easy |