Warm-up (500) Swim 200, Kick 200 100 IM Set (500) 2 x 100 on 1:45 …50 Drill/50 Swim Swim 6 x 50 on 1:10 ...25 moderate/25 FAST …IM order Set (500) Kick 4 x 100 on 2:15 …IM order Swim 100 EZ Set (400) Swim 8 x 50 on 1:30 …25 SPRINT/25 DPS …IM Order Set (500) Pull 500 …descend 100's Cool-down (400) …Swim 400 ...moderate to EZ |