Warm-up (500) 300 swim, 200 drill 100 kick Set (500) 10 x 50 kick on 1:15 …no fins Set (2000) 2 rounds 2 x 400 Free on 6:00 ...1-hold steady pace ...2-neg split 4 x 50 on 1:00 ...descend to FAST ...rd 1-choice, rd 2-free Cool-down (200) ...moderate to EZ |