Warm-up (600) 10 minute choice swim OYO Set(600) 12 x 50’s kick on 1:00 Set (500) 500 pull ...fins and paddles ...3rd and 5th 100 fast Set (1600) 2 rounds 6 x 50's on :50 …25 stroke/25 free …choice of stroke 3 x 100 free on 1:30 ...d1-3 ...rest 30 sec. after 33 4 x 50's FAST on 1:00 …choice of stroke Cool-down (200) 200 moderate to EZ |