Warm-up (600) 300 swim/200 kick/100 drill Set (600) 3 x 100 IM on 2:00 ...1-kick/1-drill/1-swim 6 x 50 on :50 ...descend 1-3 Set (2000) 500 pull on 7:00/7:30 2 x 200 on 3:00 ...descend 1-2 500 steady on 7:00/7:30 12 x 50 3@:45, 3@:50, 3@:55 Cool-down (200) 200 EZ |