Warm-up (500) 500 swim …every 3rd 50 non-free Kick-set (300) 6 x 50’s kick on 1:20 Set (400) 400 pull (5cb) Main-set (1600) 2 rounds 6 x 50's on :55 …25 drill/25 swim …choice of stroke 3 x 100 free (d1-3, to 85% effort) on 1:30 4 x 50's FAST on 1:00 …choice of stroke Warm-down 400 …moderate to EZ choice |