Warm-up (600) 300 swim/200 kick/ 100 drill Set (600) 12 x 50 4 kick/swim on 1:00 4 drill/swim on :55 4 swim on :50 Set (1500) 3 x 200 on 2:45 ...descend 1-3 100 easy on 1:45 2 x 200 on 2:30 ...descend 1-2 100 easy on 2:00 1 x 200 FAST 100 easy Set (600) 2 x 300 pull ..5 cb…r:20 ...hold steady pace Cool-down (200) 200 EZ choice |