Warm Up (600) Swim 12 x 50's on :50 Set (400) 400 pull (5cb) moderate Set (2000) 2 rounds 150 swim on 2:15 2 x 25 sprint on :30 150 swim on 2:15 2 x 50 sprint on 1:00 150 swim on 2:15 2 x 75 sprint on 1:30 150 swim on 2:15 100 Sprint 100 kick Cool-down (200) 200 EZ |