Warm-up (500) 2 rounds 100 fr/100 drill 50 stroke Set (400) 8 x 50 swim/kick …on 1:00 Set (1800) 2 rounds 200 swim on 3:00 …moderate 2 x 100 swim on 1:45 …build 6 x 50 fast on 1:15 1 x 100 EZ on 2:00 4 x 25 SPRINTS on :45 Set (400) Pull 4 x 100 …rest 10 sec. Cool-down (100) 100 EZ …superslow |