Warm-up (600) 600 swim OYO choice Set (400) 2 rounds 4 x 50 on 1:00 …25kdbs/25 swim (kick drill build sprint ) Set (1800) 4 x 100 (middle 50 fast) 4 x 150 (middle 50 fast) 4 x 200 (middle 100 fast) Set (600) 4 x 25 (fast) 4 x 50 (swim/fast) 4 x 75 (swim/swim/fast) Cool-down (100) 100 easy |