Warm-up (800) 200 swim 4 x 150’s on 3:00 …kick / catch-up drill / swim by 50’s Set (400) 400 IM …50 drill/50 swim Set (400) 8 x 50 free, 2 on 55, 2 on 50, 2 on 45, 2 on 40 Set (800) (Work the IM's / recover on the free's) 1 x 200 IM on 4:00 1 x 100 free on 2:00 (easy) 1 x 150 IM on 3:30 (50 fly / 50 back / 50 breast) 1 x 100 free on 2:00 1 x 150 IM on 3:30 (50 fly / 50 back / 50 breast) 1 x 100 free on 2:00 Cool-down (200) 200 EZ |