Set (600) 200 swim, 200 kick, 200 drill Set (600) 12 x 50 …3 fly on 1:00 …3 back on :55 …3 breast on 1:00 …3 free on :45 Set (2300) 2 rounds 4 x 25 IM order on :30 … 1-2 moderate/3-4 build 4 x 50 free on :45 … 1-2 moderate/3-4 build 4 x 100 IM on 1:45 … 1-2 moderate/3-4 build 50 on 1:00 recovery 4 x 100 on 1:20 …descend 1-4 Cool-down (200) |