Warm-up (600) 300 swim, 200 kick, 100 drill Set (500) 200 kick on 4:30 ...(2nd 100 harder) then 6 x 50 on 1:15 ...25 swim/25 kick ...descending 1-2 Set (900) 2 x 100 kick on 2:15 then 6 x 100 free on 1:30 ...hold steady pace 100 EZ Set (600) 12 x 50’s on 1:00 ...25 free/25 stroke ...IM order Set (1000) 2 rounds 2 x 200 IM's on 3:30 ...descend 1-2 100 kick on 2:30 Cool-down (400) 400 moderate to ez …choice of equipment |