Warm-Up (500) 200 Swim 200 Reverse IM 100 Kick/Drill Set (600) 4 X 100 on 1:50 ...50 stroke/50 kick Set (1600) 4 rounds 50 build on :55 100 pace on 1:35 100 neg split on 1:30 150 FAST on 2:30 Set (400) Pull 2 x 200 ...3/5CB by 50's ...rest 20 sec. Cool-down (200) 200 EZ |