Warm-up (500) 500 choice swim Set (600) 2 x 150 (100 kick/50 swim) 2 x 100 IM 2 x 50 build on :50 …descending 1-2 Set (1800) 300 free on 4:00 3 x 100 on 1:30 (1 hard/2 easy) 300 free on 4:15 3 x 100 on 1:30 (2 hard/1 easy) 300 free on 4:30 3 x 100 on 1:30 (all hard) Set (400) 8 x 50 kick …on 1:00 …#4,8 ALL HARD Warm-down (200) 200 easy |