Warm Up (600) Swim 12 x 50's on :50 Set (600) 4 x 150 on 2:15 …100 swim/50 kick Set (1400) 4 x 100 on 1:30 (2 build/2 fast) 100 easy on 2:00 4 x 75 on 1:15 (2 build/2 fast) 100 easy on 2:00 4 x 50 on :45 (2 build/2 fast) 100 easy on 2:00 4 x 25 on :30 (2 build/2 fast) 100 easy on 2:00 Set (500) 500 pull ...3cb odd 100's ...5cb even 100's Cool-down (200) 200 EZ choice |