Warm-up (600) 400 choice 200 kick Set (500) 10 x 50’s swim on 1:00 …25 drill/25 swim Set (700) 8 x 75 swim on 1:15 …descend 1-4 ...rest 1:00 between 4 100 EZ Set (1000) 2 rounds 4 x 100 choice on 2:00 …descend 1-4 EZ 100 Cool-down (200) 200 EZ choice |