Warm-up (600) 200 free, 100 IM 100 free, 100 IM 100 IM Set (500) 50 kick, 100 kick, 150 kick, 200 kick ...25 ez/25 FAST ...on 1:05 per 50 base Set 3 rounds (1200) 200 pull on 3:00, 2 x 50 breast on 1:00 Set (800) 2 x 400 (or 350/300) swim on 5:30 ....descend 1-2 Cool-down (400) 4 x 100 choice 1-2 moderate on 1:45 3-4 EZ on 2:00 |