Warm-up (1200) 500 swim 400 pull 300 kick Set (2000) 4 x 500 free rest 1:00 (2 and 4 are broken swims) …#1 --moderate pace, even split …#2 --2 x 250, rest 30 sec. (100 moderate-150 solid) …#3 --5 x 100 hold pace, rest 5 sec. …#4 --solid pace - negative split - faster that #1 Warm-down (400) 400 EZ choice …last 100 non-free |