Warm-Up (600) 400 swim, 200 drill 100 IM Set (500) 100 swim on 1:45 50 kick on 1:15 150 IM no free on 3:00 100 swim on 1:45 100 kick on 2:15 Set (1200) 400 IM on 8:00 ...25 drill/25 swim 300 free on 4:30 200 IM on 3:30 150 Free on 2:45 100 IM all drill on 2:15 50 kick on 1:00 Set (300) Pull 300 ...descend 100's Cool-down (200) 200 EZ choice |