Warm-up (600) 2 rounds 200 free/100 kick Set (600) 3 rounds 2 x 50 build on :45 100 free on 1:30 ...descend 1-3 by rds Set (2100) 300 on 5:00 …Last 100 IM 4 x 150 on 2:15 ...d1-2,3-4 300 on 4:30 ...steady pace 4 x 100 on 1:20 ...d 1-4 300 on 5:00 …Last 100 IM 4 x 50 kick on 1:15 ..FAST Cool-down (200) 200 easy |