Warm-up (600) 200 swim 200 kick 200 pull Set (300) 200 IM ...25 drill/25 swim 100 IM Set (1400) 4 rounds 200 fr on 3:00 (moderate) 100 fr on 2:00 (hard-80%) 50 kick on 1:30 (max) 100 EZ Set (300) 6 x 50's choice on 1:15 ...descend 1-3 Set (500) 500 pull …5 cb Cool-down (200) 100 EZ kick/swim |