Warm-up (500) 300 (50 catch –up/50 free) 200 kick Set (400) 8 x 50’s choice on 1:00 ...build to 80% effort Set (2400): 4 rounds 3 x 100 free on 1:30 ...build to 80% 2 x 100 on 1:20 ...descend 1-2 by rounds 1 x 100 free on 2:00 ...long and smooth Cool-down (200) 200 easy |