Warm-up (600) 500 …50 swim/50 drill 100 kick Set (600) 4 x 150's on 2:45 ...100 free/50 kick ...descend 1-4 Set (1800) 2 x 300 on 4:15 ...d1-2 100 free on 2:00 3 x 200 on 2:40 ...d1-3 100 free on 2:30 4 x 100 free on 1:30 ...d-1-4 Cool-down (200) 100 drill, 100 ez |