Warm-up (500) 300 (50 catch –up/50 free) 200 kick Set (500) 10 x 50’s swim on :50 ...build to 80% effort Set (2000): 2 rounds 4 x 100 free on 1:30 ...build to 80% 1 x 300 on 4:00 ...descend 1-3 by rounds 2 x 100 on 1:20 100 free on 2:00 ...long and smooth Set (300) 12 x 25's on :20/:40 ...odd FAST/even EZ Cool-down (200) 200 easy |