Warm-up (500) 400 choice 100 drill Set (600) 4 x 150 on 2:30 ...50 kick/100 swim Set (2100) 3 rounds 2 x 100 build on 1:30 2 x 50 moderate on :50 2 x 100 on 1:20 ...hold steady pace 150 on 2:00 ...descend 200s by rd 50 easy on 1:20 Cool-down (100) 100 EZ |