Warm-up (800) 3 x 200 on 3:00 ...Every 4th Bk 4 x 50 kick on 1:00 Set (1100) 2 rounds 4 x 25 kick on :30 2 x 50 kick on 1:00 1 x 100 kick on 2:00 4 x 50 Swim Fast on :45 50 Easy on 1:00 Sprint Set (500) 2 rounds 200 Sprint 50 Easy on 3:00 Cool-down (800) 10 x 100 on 1:30 ...Alt IM/FR |