Warm-up (500) 400 free 100 IM Set (500) 2 rounds 2 x 100 kick on 2:00 50 drill on :50 Set (2000) 400 swim on 6:00 2 x 200's on 2:45 4 x 100's on 1:30 2 x 200's on 2:30 400 swim on 6:00 Set (300) 2 x 150's on 3:00 ...50 free/50 kick/50 free Cool-down (200) 200 EZ |