Warm-up (600) 400 swim 200 pull ...3,5,7,5 cb by 50's Set (600) 8 x 75's on 1:15 …25 kick/50 swim Set (600) 6 x 100 on 1:30 …descend 1-3 Set (800) 10 x 50 free ...odd 1:00/even :40 2 x 100 on 1:15 ...HARD ez 100 Set (500) 2 rounds 8 x 25's ...odd SWIM SPRINT on :30 ...even EZ kick on :45 EZ 100 swim between rounds Cool Down (200 choice) |