Warm-up (800) 400 swim 200 drill 2 x 100 Kick (75 moderate-25 HARD) Set(600) Pull 2 x 300 on 4:00/3:30 ...3 cb Set (1000) 2 rounds 4 x 100 on 2:00 (80% effort) ...descend 1-4 2 x 50 kick on 1:00 (max effort) Set (900) 400 kick/swim by 50's 300 kick 200 swim Cool-down (200) 200 drill |