Warm Up (500) Swim 10 x 50's on :55 Set (400) 400 kick/swim …choice of equipment Set (2100) 300 pull on 4:30 2 x 200 swim on 2:45 (80%) 300 pull (or 200) on 4:15 4 x 100 swim on 1:30 (85%) 300 pull on 4:00 8 x 50’s swim on 1:00 …odd moderate/even HARD - 90% Cool-down (200) 200 moderate to EZ …25 kick/25 swim |