Warm-up (500) 300 swim, 100 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 2:45 …build and descend 400 steady 5:30 12 x 50 pace on :40 Set (400) Kick 8 x 50's on 1:00 ...25 under/25 fast Cool-down (200) 200 EZ |