Warm-up (600) 600 swim ...every 4th 25 drill Set (400) 8 x 50 kick on 1:00 Set (600) Pull 4 x 150 fr on 2:00 ...hold steady pace Set (1200) 2 rounds 2 x 100 Free on 1:40 ...75 on 1:00 …25 fast on :40 4 x 50 on 1:10 90% 4 x 25's on :30 ...ALL OUT 100 EZ Cool-down (400) 4 x 100 ...w/10 sec. ...moderate to ez ...choice of equipment |