Warm-up (600) 200 swim, 200 kick, 200 drill Set (600) 12 x 50's on 1:10 ...IM order 25 drill/25 swim Set (600) 2 x 300 pull on 4:45 …pace 70%/80% Set (1800) 2 rounds 2 x 200 IM on 3:15 ...good turns/finishes 6 x 50 free on :55 ...descend 1-3 4 x 50 kick on 1:15 ...build to FAST last 15m Cool-down (400) 400 choce ...moderate to EZ choice |