Warm Up (500) Swim 500 or 10 x 50's Set (600) 2 rounds 1:30/1:45/2:00 100 swim/100 drill/100 kick Set (600) 12 x 50's on 1:00 ...odd: 25 brst w/fly kick/25 free ...even: 25 kick/25 free Set (1600) 400 IM on 8:00 ...50 drill/50 swim 2 x 200 IM on 3:30 ...decsend 1-2 4 x 100 IM on 1:45 8 x 50's on 1:15 ...IM order Cool-down (200) 200 EZ choice |