Warm-up (1000) 500 swim 500 kick Set (500) Pull 5 x 100 on 1:40 ...50 drill/50 swim Set (200) 4 x 50 kick on 2:00 ...HARD ...NO FINS Set (900) 12 x 75 free on 1:10 ...hold pace ...80-85% effort ...1 min. rest after 6 Set (300) 300 pull (5cb) Warm-down (300) 200 moderate choice 100 EZ kick |