Warm-up (600) 2 rounds 100 free/100 drill/100 stroke Set (400) 8 x 50 swim/kick IM order …on 1:00 Set (2100) 3 rounds 200 swim on 3:00 …moderate 2 x 100 swim on 1:20 …build 4 x 50 fast on :40 4 x 25 SPRINTS on 1:00 Set (400) Pull 4 x 100…rest 10 sec. Warm-down (200) 200 EZ |