Warm-up (600) 300 swim/200 kick/100 drill Set (600) 4 x 50 build on :50 2 x 200 pull on 3:15 ...descend 1-2 Set (1200) 6 x 50's on :55 ...25 mod/25 FAST 2 x 200 build on 3:00 4 x 100 on 1:30 ...descend 1-4 100 easy Set (400) Kick 100 on 2:30 Swim 6 x 50's SPRINT ...on 1:20 Cool-down (400) 200 moderate 200 EZ |