Warm-up (500) 500 swim ...every 4th 50 drill Set (600) 4 x 150 on 2:30 ...50 kick/100 swim Set (1600) 6 x 150 on 2:15 ...descend 1-4 1 min rest 6 x 150 on 2:00 ...build to fast by 50's Set (400) 8 x 50's on 1:00 ...25 underwater ...25 FAST Cool-down (200) 200 EZ |