Warm-up (800) 400 choice 200 kick 200 IM Set (500) 10 x 50’s swim …25 drill/25 swim-build on 1:00 Set (500) 8 x 50 swim on 1:15 …descend 1-4 ...rest 1:00 between 4 100 EZ Set (800) 2 rounds 3 x 100 choice on 2:00 …descend 1-3 to max effort EZ 100 Cool-down (200) 200 EZ choice |