Warm-up (600) 400 choice 200 kick Set (300) 6 x 50’ swim …25 drill/25 swim-build on 1:00 Set (500) 8 x 50 swim on 1:15 …descend 1-4, rest 1:00 between 4 100 EZ Set (400) 2 x 200 pull on 3:30 …moderate - feel good swim Set (400) 3 x 100 choice on 2:30 …descend 1-3 to max effort EZ 100 Cool-down 200 EZ choice |