Warm-up (1000) 4 x 250 ...100 drill, 100 kick, 50 swim ...reverse IM order Set (900) 4 x 100 on 1:45 ... (build to steady pace) 50 EZ 4 x 100 on 1:45 ... (solid - harder pace) 50 EZ Set (300) 6 x 50’s on 1:20 ...odd -moderate ...even -FAST Set (200) 8 x 25 SPRINT on 1:00 Cool-down-down (200) 200 EZ |