Warm up (500) 400 swim 100 kick Set (600) 2 rounds 2 x 75 on 1:30 ...25 kick, 25 stroke, 25 swim 1 x 150 on 2:15 Set (2200) 400 pace on 6:00 1 x 100 1:30 400 pace on 6:00 2 x 100 1:30 400 pace on 6:00 3 x 100 1:30 400 pace on 6:00 4 x 100 1:30 …descend 100's Cool-down (200) 200 EZ choice |