Warm-up (900) 300 choice 100 swim w/ :10 rest 1 x 50 kick w/ :10 rest 200 swim w/ :10 rest 2 x 50 kick w/ :10 rest 100 swim w/ :10 rest 1 x 50 kick w/ :10 rest Set (1800) 3 rounds 6 x 100 on 1:30, 1:35, 1:25, 1:40, 1:20, 2:00 …#5 in each round is a SPRINT Set (500) 2 rounds 5 x 50 kick on 1:05, 1:10, 1:00, 1:15, :55 Cool-down (200) 200 EZ |