Warm-up (500) 4 x 125 ...100 Swim, 25 Choice ...10 sec. rest Set (600) Kick 8 x 75 on 1:15 ...25 Kick, 50 Swim Set (1400) 6 x 100 Free on 1:25 ...descend 1-3 4 x 200 free ...3:00/2:40 Set (600) Pull 2 x 300 descend 1-2 Cool-down (300) 100 kick 200 swim EZ |