Warmup (500) 100 drill,200 swim 200 swim/kick by 25 Set (600) 12x 50 on :50 …smooth steady pace Set (300) 4 x 75 on 1:15 …25 swim/25 kick/25 swim Set (1800) 3 x 200 on 2:45 50 on 1:15 4 x 150 on 2:10 50 on 1:20 4 x 100 on 1:30 …rest 2 min 100 for time ...200’s, 150s and 100s smooth aerobic …50s and 100 for time; full speed ahead Cool down (200) 200 ez |