Warm-up (500) 200 swim, 200 kick 100 drill Set (600) 12 x 50 on :55 …odds: DPS …evens: descend 1-3 Set (1600) 400 pull 6:30 2 x 200 on 3:30 …build and descend 400 steady 6:15 8 x 50 FAST on :50 Set (300) Kick 6 x 50's on 1:10 ...25 dolphin/25 Flutter Cool-down (200) 200 EZ |