Warm-up (600) 2 x 100 on 2:00 …descend 1-2 Pull 200 …breathing every 5 strokes 200 IM …25 drill/25 swim Set (400) Kick 8 x 50’s on 1:30 …build each 50…last 15 m blast Set (1800) 6 x 100 choice on 2:00…solid …build first 50 and last 50 solid EZ 100 6 x 50 on 1:15 …choice stroke 300 pull (fins and paddles) moderate 3 x 100 stroke - descending 1-3 on 2:00 Warm-down (200) 100 moderate 100 EZ |