Warm-up (600) 300 swim, 200 drill 100 kick Set (600) 3 x 200 on 3:20 …50 swim/50 kick Set (1600) Swim 4 x 400 …descend 1-4 …on 6:00/5:30/6:00/5:30 Set (500) Swim 10 x 50 on 1:00 ...choice ...odd 15m fast ...even last 15m fast Cool-down (200) 200 EZ choice |