Warm-up (600) 6 x 100’s – rest 15 sec. …odd free …even choice Set (600) 12 x 50 kick on 1:15 …odd free …even choice Set (1200) 6 x 200 on 3:30/4:00 …odd free …even IM on 4:00 Set (400) 400 pull …breathing every 5 strokes Set (300) 6 x 50’s on 1:00 …descend 1-3 Warm-down (100) 100 EZ |