Warm-up (600) 200 swim 200 kick 200 pull Set (300) 200 IM ...25 drill/25 swim 100 IM Set (1400) 4 rounds 200 free on 3:00 (moderate-65%) 100 free on 2:00 (hard-80%) 50 kick on 1:30 (max effort) 100 EZ Set (300) 6 x 50's choice on 1:15 ...descend 1-3 Set (400) 400 pull on 6:00 ...first 100/last 100 shark drill (50 left/50 right on drill) Cool-down (100) 100 EZ kick/swim |