Warm-up (800) 4 x 200 Drill, Kick, Swim IM…reverse …100 drill, 50 kick, 50 swim Set (600) 8 x 50's on 1:00 ...descend 1-4 ...to 90% effort Swim EZ 200 …DPS Set (600) Swim 6 x 100's ...rest 10 sec ...choice ...pace Set (400) 2 rounds 4 x 50 on 1:15 …25 ez/25 Race …1 min rest btw/rds Set (400) Cool-down ..400 choice ...Moderate to EZ |