Warm-up (800) 4 x 200 on 3:30 ...100 swim, 50 kick, 50 drill ...reverse IM order Set (600) Pull 8 x 75's on 1:15 ...descend 1-4 Set (800) Swim 8 x 100 IM on 2:00 ...descend 1-2 Set (400) Swim 8 x 50 on :50 ...1-4 Set (200) 8 x 25's on :30 ...fast, fast, easy, easy, ...fast, fast, easy, fast, Set Kick 300 choice Cool-down (300) 200 Moderate 100 EZ |