Warm-up (500) 300 swim 100 kick, 100 drill Set (300) Swim 200 IM ...25 drill/25 swim Swim 100 IM Set (1500) 4 rounds 200 fr/3:00 (mod-70%) 100 fr/1:30 (hard-80%) 50 kick on 1:30 (MAX) EZ 100 Set (400) 8 x 50's/ 1:00 ...descend 1-4 Set (500) 500 pull …5 cb Cool-down (200) 200 EZ choice |