Warm-up (500) 400 swim 100 IM Set (600) 2 rounds 3 x 50 kick on 1:10 150 choice on 3:30 Set (800) Pull 400 on 6:00 …neg split Pull 8 x 50's on 1:10 …25 stroke/25 free Set (800) 2 x 100 on 1:45 …build 3 x 200 stroke on 4:00 …#1 10sec at 50's …#2 5sec at 50's …#3 no rest Cool-down (300) 100 kick 200 EZ choice |