Warm Up (400) 200 free 100 Kick 100 Build Set (600) 6 X 50 Kick on 1:00 …Descend 1-3, 4-6 6 X 50 Swim on: 50 …Descend 1-3; 4-6…Emphasize Streamlines-OTW Set (2000) 4 X 75 (or 50) on 1:10 200(150) Recovery Swim on 3:30 …Focus on good technique during recovery swim 4 X 75 (or 50) on 1:05 200(150) Recovery Swim on 3:30 4 X 75 (or 50) on 1:00 200(150) Recovery Swim on 3:30 4 X 75 (or 50) (use fins to make interval) on: 55 200(150) Recovery Swim on 3:30 Cool Down (400) 4 X 50 Swim on 1:10 …ascend by 50 200 EZ |