Warm-up (600) 300 swim/200 kick/100 drill Set (600) 4 x 50 build on :55 2 x 200 pull on 3:00 ...descend 1-2 Set (1200) 6 x 50's on :50 ...25 mod/25 FAST 2 x 200 build on 3:15 4 x 100 on 1:40 ...descend 1-4 100 easy Set (600) 200 choice on 3:30 2 x 100 IM ...on 2:00 4 x 50's SPRINT KICK ...on 1:30 Cool-down (200) 200 EZ |