Warm-up (600) 300 swim, 200 drill, 100 IM Set (600) 4 rounds 100 swim on 1:30 1 x 50 kick on 1:00 ...even rounds stroke Set (2000): 400 on 6:00 ...last 100 IM 4 x 25 FAST on :30 300 on 4:30 ...last 100 IM 4 x 50 FAST on :45 200 on 3:00 ...last 100 IM 4 x 75 FAST on 1:00 100 IM on 2:30 4 x 100 FAST on 1:15 Cool-down (200) 200 ez |