Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (600) 6 x 100 KRLS on 2:00 …kick, right, left, swim Set (600) 2 x 250’s pull on 3:30 …descend 1-2 …3/5 CB by 100's EZ 100 Set (1000) 10 x 100's swim …odd-free on 1:20 …even stroke on 1:40 Set (600) 4 rounds 25 underwater on :30 50 EZ on 1:00 25 HARD no breath on :30 50 EZ on 1:00 Cool-down (200) 200 EZ choice |