Warm-up (600) 100 swim/100 drill/100 kick Set (600) 3 x 200 on 4:00 ...odd 150 swim/50 kick ...even 50 kick/100 swim Set (2000) 1 x 200 on 3:15 2 x 200 on 3:10 3 x 200 on 3:05 4 x 300 on 3:00 ...hold pace for each segment Cool-down (200) 200 moderate to EZ |