Warm Up (400) 200 free 100 Kick 100 Build Set (600) 6 x 50 Kick on 1:10 …Descend 1-3, 4-6 6 x 50 Swim on: 55 …Descend 1-3; 4-6…Emphasize Streamlines Set (2000) 4 x 75 (or 50) on 1:15 …25 swim/25 kick/25 swim 200(150) Recovery Swim on 3:30 …Focus on good technique during recovery swim 4 x 75 (or 50) on 1:10…25 swim/25 kick/25 swim 200(150) Recovery Swim on 3:30 4 x 75 (or 50) on 1:05…25 swim/25 kick/25 swim 200(150) Recovery Swim on 3:30 4 x 75 (or 50) (use fins to make interval) on 1:00 …25 swim/25 kick/25 swim 200(150) Recovery Swim on 3:30 Cool Down (400) 200 kick 200 moderate to EZ swim |