Warm-up (600) 300 swim, 200 kick, 100 drill Set (600) 12 x 50's on 1:15 ...IM order 25 drill/25 swim Set (1400) 2 rounds 2 x 200 IM on 3:45 …broken at 50 (10 sec) 2 x 50 kick on 1:15 ...build to FAST last 15m 4 x 50 free on 1:00 …FAST to red line ..add line each 50 Set (600) Pull 600 …Broken at 300 …10 sec. Cool-down (200) 200 swim ...moderate to EZ choice |