Warm-Up (600) 400 swim, 200 drill 100 IM Set (600) 6 x 100 on 2:00 ...kick, drill, swim x 2 Set (1100) 2 rounds 4 x 100 build ...1:40, 1:30, 1:20 ,,,EZ,Med.,Hard 50 (fast) on 1:00 100 (easy) on 2:00 Set (800) Pull 4 x 200 on 2:45 ...odd 3cb ...even 5cb Cool-down (200) 200 EZ |