Warm-up 400 choice (400) Kick-set (400) 200 (2nd 100 harder) 4 x 50 on 1:30 …descending 1-2 Set (800) 100 swim drill 6 x 100 on 1:45 (hold steady pace) 100 EZ Set (500) 10 x 50’s choice on 1:30 …odd-fast ...even-moderate recovery Set (500) 4 x 100 on 2:00 (solid - controlled harder pace) 100 EZ kick Warm-down (400) 400 moderate to ez |