Warm-up (600) 600 choice OYO Set (600) 2 rounds 2 x 50 swim on 1:15 ...stroke/free 2 x 50 swim FAST 1:00 100 kick on 2:30 ...last 25yds HARD Set (1600) 2 rounds 2 x 150 swim on 2:15 ...descend 1-2 200 IM on 3:00 4 x 50 free build on :50 100 stroke FAST Cool-down (200) 200 EZ Choice |