Warm-up (800) 4 x 100 KLRS (25 kick, 25 left arm only, 25 right arm only, 25 swim) 400 pull - 5cb Set (400) 400 IM swim …50 drill/50 swim Set (1200) 8 x 150's 2:45 (descend 1-2) …1-2 50 free-50 fly-50free …3-4 50 free-50back-50 free …5-6 50 free-50 breast-50 free …7-8 All free Set (400) 400 kick Cool-down (400) 200 swim moderate 200 EZ choice |