Warm-up (500) 300 swim ...50 catch–up/50 fr 200 kick Set (400) 8 x 50’s choice on 1:00 ...build to 80% effort Set (2200): 4 rounds 3 x 100 free on 1:20 ...build to 80% 1 x 150 on 2:15 …stroke/free/stroke 1 x 100 IM on 2:00 …FAST Cool-down (300) 100 kick 200 easy |