Warm-up (600) 3 x 200 ...50 drill/100 kick/50 swim ...choice …rest 20-30 Set-1 (400) 8 x 50's on 1:00 ...choice stroke Set-2 (1600) 4 x 400 on 7:00/8:00 odd - 200's free - build to solid pace even - 200's IM - descend 1-2 Set-3 (400) 4 x 100 choice kick on 2:30 …descend 1-2 Warm-down (400) 400 moderate to EZ …choice |