Warm-up (500) 10 x 50's on :55 Set (1800) 2 rounds 12 x 75 1-6 free on 1:10 ...descend 1-3 7-12 stroke on 1:30 ...descend 1-3 Set (400) 3 rounds 4 x 25 free on :40 …25 FAST/25 easy-long stroke …rest :30 100 scull at end of 4 rounds Cool-down (400) 400 EZ choice of equipment |