Warm-up (500) 400 swim 100 kick Set (500) 200 IM ...25 drill/25 swim rest :30 Kick 6 x 50 on 1:20 …15m underwaters Set (2000) Swim 4 x 250 on 4:00 …descend 1-4 Pull 10 x 100 on 1:30 …neg split Set (400) 8 x 50's on 1:15 …red lines Cool-down (200) 200 swim |