Warm Up (600) Swim 12 x 50's on :50 Set (600) 2 x 3 x 100 on 1:30 ...(Sprint 12.5) Set (2000) 3 x 200 on 3:00 ...odds Mod/evens Hard 4 x 150 on 2:15 ...odds Mod/evens Hard 4 x 100 on 1:30 ...odds Mod/evens Hard 4 x 50 on :45 ...odds Mod/evens Hard Cool-down (200) 200 easy |