Warm-up (800) 400 free 8 x 50 kick choice (rest 10 sec.) Set (500) 12 x 50's on 1:00 ...IM order 25 drill/25 swim Set (600) 2 x 300 pull (rest 1:00) …pace 70%/80% Set (1400) 2 rounds 2 x 200 IM on 3:15 (80% effort) good turns/finishes 4 x 50 free on :45 (d1-4) 2 x 50 kick on 1:05 ...build to FAST last 15 meters Cool-down (200) 200 swim ...moderate to EZ choice |