Warm-up (800) 15 mins Swim 800 ...every 4th 25 kick Set (800) 2 rounds Swim 4 x 50 on 1:00 ...stroke/free Swim 2 x 50 Hard :45 Kick 100 on 2:30 ...last 25yds HARD Set (800) Swim 2 x 100 on 1:30 ...descend 1-2 Swim 100 IM on 1:45 Swim 6 x 50 free ...build on :45 Swim 200 IM Hard Cool-down (400) Moderate 200 Choice swim 200 EZ |