Warm-up (500) Swim 300 Kick 2 x 100 on 2:00 Set (400) Swim 8 x 50's on 1:00 ...IM order ...descend all segments Set (1600) Swim 8 x 50's fly ...w/fins on 1:00 Swim 8 x 50's back ...build to sprint Drill/Swim 200 IM Swim 8 x 50's breast ...25 DPS/25 fast Swim 4 x 50 FAST ...choice on 1:00 Set (300) Pull 300 DPS Cool-down (200) Swim 200 moderate to EZ |