Warm up (600): 2 rounds 100 free/100 drill/100 IM Set (1200) 3 rounds 100 IM @ 1:45 100 free @ 1:30 4 x 50 free 2 on 50, 2 on 45 ...descend 1-4 Set (1500) 3 x 200 on 2:50 100 easy on 1:40 2 x 200 on 2:40 100 easy on 1:40 1 x 200 on 2:30 100 easy Cool-down (200) 200 EZ choice |