Warm-up (900) 300 choice 300 (50 kick/20 drill) 300 pull (3cb) Pre-set (700) 4 x 100 on 1:30 (moderate) 6 x 50 on :50 (25 moderate/25 fast) EZ 100 Main-set (1200) 2 x 400 swim on 6:00 ...descend 1-2 8 x 50 on :50 ...25 moderate/25 fast EZ 100 Warm-down (400) 200 moderate kick 200 EZ swim TOTAL 3400 YDS |