Warm-up (800) 400 swim 8 x 50's kick ...on 1:05 Set (400) 8 x 50's on :50 ...stroke/free …2 of each IM order Set (1800) 2 rounds 300…rest 30 sec. 200 …rest 10, 2 x 25's fast 150 …rest 15, 2 x 50's fast-r5 100 …rest 20, 2 x 75 fast …25/50/75 =FAST.. r=5sec …1 min rest Set (400) Pull 400 …3cb …build and descend 100’s Cool-down (200) 200 moderate to ez |