Warm-up (600) 600 reverse IM …50 drill/50 kick/50 swim Set (500) 10 x 50's on 1:10 ...25 scull/25 swim Set (800) 4 x 200 on 3:00 …broken at 100 ...w/10 sec. Set (800) 4 rounds 4 x 50’s on 1:00 ...red lines Cool-down (400) 300 choice ...moderate to EZ …choice of equipment |