Warm-Up: (500) 2 rounds: 100 swim/50kick 100 drill Set (500) 10 x 50 on 1:00 ...IM order 25 drill/25 swim Set (600) 2 x 300 pull on 4:00 ...pace 70%/80% Set (1400) 2 rounds: 2 x 200 IM on 3:30 ...good turns and finishes 4 x 50 on :45 ...descend 1-4 2 x 50 kick on 1:15 ...last 15m FAST Cool Down: (200) 200 EZ Choice |