Warm up (600) 300 swim/200 kick/100 drill Set (600) 12 x 50 kick on 1:05 …fast on 4, 7, 9, 10, 12 Set (2000) Swim 20 x 100 free on 1:30 or 18 on 1:40 or 16 on 1:50 or 14 on 2:00 or 12 on 2:15 ...first half solid pace ...second half negative split Cool-down (200) Swim 200 EZ choice |