Warm Up (600) Swim 12 x 50's on :50 Set (600) 6 x 50 on 1:00 …1 fast, moderate 3 x 100 on 1:40 … drill/swim by 25, Set (700) 6 x 50 on 1:00 … one hard …one easy 4 x 100 on 1:30 …descend 1-4 Set (1200) 4 rounds 2 x 50 ez on 1:15 (DPS) 100 Kick on 2:15 2 x 50 SPRINT on 1:30 Cool-down (200) |