Warm-up (500) 300 free 100 kick, 100 drill Set (800) 2 x 50 swim on :50 2 x 50 kick on 1:10 2 x 100 swim 1:40 Set (1800) 6 x 150 2:30, 2:20, 2:15 ...descend 1-3 6 x 100 1:40, 1:35, 1:30 ...descend 1-3 6 x 50 on 1;15 ...odd FAST ...even EZ Cool-down (100) 100 EZ |