Warm-up (800) 200 swim 200 kick 200 pull 200 drill Set (1600) 8 x (4 x 50) @ 1:00 Rest between rounds. Odd rounds - 50's Kick @ 1:30 Even rounds - 50's Swim @ 1:15 Each set of 4. ...1 EZ + 3 FAST!!!! 1st 4 round - No gear last 4 rounds - Fins or other equipment OK IM'ers can do 1 round in each stroke Set (400) 400 pull Warm-down (200) 200 EZ |