Warm-up (600) Swim 400,Kick 200, Set (400) 2 x 100 on 1:45 ...Drill/Swim Swim 4 x 50 on 1:00 ...25 moderate/25 FAST Set (500) Kick 4 x 100 on 2:15 …descend 1-2 Swim 100 EZ Set (400) Pull 400 (buoy only) …descend by the 100 Set (500) Swim 10 x 50 on 1:30 …25 SPRINT/25 DPS …from the blocks Cool-down (400) …Swim 400 moderate to EZ |