Warm Up (500) 10 x 50’s on :55 Set (400) 4 x 100's on 1:30 …50 drill/50 swim Set (1600) 2 x 200 descend (1-2) 4 x 150 descend (1-4) 6 x 100 descend (1-3) Set (600) 2 x 200 swim on 3:00 4 x 50 kick 1:10 ...25 FAST/25 easy Cool-down (200) 200 EZ choice |