Warm Up (600): 400 free 200 pull (buoy only) …3,5,7,5 cb by 50’s Set (400) Swim 6 x 50 on :55 ...odds kick/free ...evens build Set (400) 8 x 50 on 1:00 ...descend 1-4 …stroke count and time Set (1800): 6 rounds 200 free FAST on 3:00 2 x 50 easy on 1:15 Cool-down (200) Swim 200 moderate to EZ |