Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (800) 2 rounds 3 x 50 swim build on :50 3 x 50 swim FAST :45 100 kick on 2:00 ...last 25yds HARD Set (1800) 2 rounds 2 x 150 swim on 2:15 ...descend 1-2 200 IM on 3:00 6 x 50 free build on :50 100 Choice FAST Cool-down (200) 200 EZ 200 moderate to EZ choice |