1. Warm-up (800) 200 drill/swim 200 kick 200 pull 200 swim 2. Set (900) 8 x 75(or 50) pull on 1:20 ...last 25 no more than 3 breaths 3. Set (600) 6 x 100 Swim/kick on 2:00 ...75 swim/25 kick ...IM order 4. Set (800) Swim 4 x 200 on 3:30 ...odd - IM ...even free 5. Set (100) Sprint 4 x 25's on :45 ...3,2,1,0 breaths per 25 6. Cool-down (200) Swim 200 moderate to EZ |