Warm-up (800) 800 reverse IM …100 drill/50 kick/50 swim Set (600) 3 x 200 rest 15-30 sec 1-drill 2-kick 3-pull (no paddles) Set (600) 8 x 50's on 1:15 ...descend 1-4 ...to 90% effort EZ 200 swim Set (400) 2 rounds 4 x 50's choice on 1:30 ...RD 1 - 25 FAST/25 EZ ...RD 2 - 25 EZ/25 FAST Practice Relay Exchanges Cool-down (200) 200 choice ...moderate to EZ |