Warm-up (800) Swim 400, Kick 200 200 IM Set (500) 2 x 100 on 1:45 …50 Drill/50 Swim Swim 6 x 50 on 1:00 ...25 moderate/25 FAST Set (500) Kick 4 x 100 on 2:15 …descend 1-2 Swim 100 EZ Set (500) Swim 10 x 50 on 1:30 …25 SPRINT/25 DPS Set (500) Pull 500 …descend 100's Cool-down (600) …Swim 600 ...moderate to EZ |