Warm Up (600) 12 x 50's on :50 Set (300) 2 rounds 100 swim on 1:30 2 x 50 stroke on :50 2 x 50 kick on 1:00 Set (2250) 3 rounds R1 50s kick, R2 50s stroke, R3 50s build 200 on 2:45 50 on 1:05/1:00/:45 150 on 2:00 2 X 50 on 1:05/1:00/:45 100 on 1:20 3 X 50 on 1:05/1:00/:45 Cool-down (200) 200 EZ |