Warm-Up (600) 200 Swim 200 Reverse IM 200 Kick/Drill Set (600) 6 X 100 on 1:50 ...50 stroke/50 kick Set (1600) 4 rounds 50 build on :45 100 pace on 1:30 100 neg split on 1:30 150 FAST on 2:15 Set (400) Pull 2 x 200 ...3/5CB by 50's ...rest 20 sec. Cool-down (200) 200 EZ |