Warm Up (600) Swim 12 x 50's on :50 Set (800) 2 rounds 6 x 50 stroke/free on :55 100 kick on 2:00 ...last 25yds HARD Set (1800) 2 rounds 2 x 150 swim on 2:30 ...descend 1-2 …last 50 stroke 200 IM on 3:00 6 x 50 free build on :50 100 Choice FAST Cool-down (200) 200 EZ |