Warm-up (600) 300 swim/200 kick/100 drill Set (600) 3 x 100 IM on 2:00 ...1-kick/1-drill/1-swim 6 x 50 on :45 ...descend 1-3 Set (1800) 400 pull on 6:00 2 x 200 on 2:45 ...descend 1-2 400 steady on 5:45 12 x 50 3 on :45, 3 on :50, 3 on :40 Cool-down (200) 200 EZ |