Warm-up (500) 500 choice or 10 x 50 Set (1000) 4 x 250 swim on 3:30 ...descend 1-4 Set (1300) 4 x 100 pace on 1:30 50 FAST on 1:00 3 x 100 pace on 1:25 100 Fast on 2:00 2 x 100 pace on 1:20 200 FAST on 3:00 50 ez Set (400) 4 x 100 kick on 2:15 Cool-down (200) 200 EZ |