Warmup (500) 100 drill,200 swim 200 swim/kick by 25 Set (800) 8 x 100 on 1:45/1:30 ...odd-50 Kick/50 Drill ...even-100 Swim Set (1400) 4 x 150 Pace 2:15 2 x 100 Hard 1:30 …rest 1:00 4 x 50 Pace :45 4 x 100 Hard 1:15 Set (600) Pull 12 x 50 on :40 ...D1-4, 5-8, 9-12 Cool-down (200) 200 easy |