Warm-up (500) 200 drill,200 swim 100 kick Set (400) 2 rounds 50 fr/50 stroke on 2:00 100 kick on 2:30 Set (1800): 400 swim on 6:00 6 x 100 hold steady ...3 on 1:40, 3 on 1:30 200 recov 4:00 4 x 150 swim (d1-4) ...100 free/50 stroke ...on 3:00 ..IM order Set (200) 200 pull - 5cb Cool-down (200) 200 EZ |