Warm-up (500) 300 swim 200 kick Set (1300) 2 rounds 2 x 50 build on :50 300 pace on 4:30 2 x 100 build on 1:30 50 FAST Set (1600) 2 rounds 3 x 75 descend 1-3 3 x 75 FAST 3 x 75 descend 1-3 3 x 50 FAST 3 x 75 descend 1-3 3 x 25 FAST Cool-down (100) 100 EZ |