Warm-up (600) 300 swim, 200 kick 100 drill Set (600) 12 x 50 on :50 …odds: DPS …evens: descend 1-3 Set (1800) 400 pull 6:00 2 x 200 on 3:00 …build and descend 400 steady 6:00 12 x 50 pace on :45 Set (300) Kick 6 x 50's on 1:00 ...25 under/25 fast Cool-down (200) 200 EZ |