Warm-up (800) 400 free 8 x 50 kick choice (rest 10 sec.) Set (400) 400 IM (25 drill/25 swim) Pull-set (600) 2 x 300 (rest 1:00) …pace 70%/80% Set-2 rounds (1400) 2 x 200 IM on 3:30 (80% effort) good turns/finishes 4 x 50 free on 1:00 (d1-4) 2 x 50 kick on 1:15 (25 moderate/25 HARD) Warm-down (200) 200 swim ...moderate to EZ choice |