Warm-up (700) 400 free 200 kick 100 drill Set (400) 400 pull 3cb Set (2000) 400 moderate on 6:30 2 x 200 free on 3:15 (80%) rest :30 300 moderate free on 5:00 (or 250) 2 x 150 free on 2:45 (85%) rest :30 200 moderate free on 3:30 (or 150) 2 x 100 free on 2:00 (90%) rest :30 100 moderate free on 2:00 2 x 50 free on 1:00 (max) Cool-down 100 EZ choice |