Warm-up (800) 4 x 200 Drill, Kick, Swim IM…reverse …100 drill, 50 kick, 50 swim Set (600) 8 x 50's on 1:00 ...descend 1-3 ...to 90% effort Swim EZ 200 …DPS Set (600) Swim 6 x 100's ...choice ...pace Set (400) 2 rounds 4 x 50 on 1:15 ...red lines Set (400) Cool-down ..400 choice ...Moderate to EZ |