Warm-up (600) 2 rounds 100 swim/100 drill/100 IM Set (900) 100 free, 4 x 50, 100 free, 3 x 50, 100 free, 2 x 50, 100 free, 1 x 50 ...100's are build on 1:30 ...50's are KICK on 1:00 Set (1200) Swim 2 x 600 on 8:30 ...d1-2 Set (600) 2 rounds Swim 4 x 50's BPA on 1:30 (best possible average) 100 recovery on 2:00 Cool-down (200) Swim 200 moderate to EZ |