Warm Up (600) 400 free 200 pull (buoy only) 3,5,7,5 cb by 50's Set (300) 300 kick …no board Set (2300) 2 rounds 150 swim on 2:15 2 x 25 sprint on :30 150 swim on 2:15 2 x 50 sprint on :45 150 swim on 2:15 2 x 75 FAST on 1:00 150 swim on 2:15 100 FAST 100 easy swim on 2:00 2 x 25 ALL OUT on 1:00 Cool-down (200) 200 EZ choice |