Warm-up (600) 2 rounds 100 swim/100 drill/100 kick 2 rounds (700) 200 w/:15 rest 100 w/:15 rest 50 w/:15 rest Set (1500) 5 rounds 75 build on 1:30 50 sprint on 1:00 25 BLAST on 1:15 75 kick/scull/drill on 1:30 50 build on 1:00 25 sprint 1:15 Set (500) 5 x 100 on 1:40/1:50/2:00/2:10/2:20 ...75 strong-25 sprint kick Cool-down (200) 200 EZ choice |