Warm Up (600) Swim 12 x 50's on :50 Set (600) Swim 300, 200, 100 …pull 3cb on 300 and 100 …5cb on 200 Set (1450) 3 rounds 100 FAST on 1:25 2 x 75 on 1:25 2 rounds 100 FAST on 1:20 2 x 75 on 1:20 2 rounds 100 FAST on 1:15 2 x 50 on 1:15 Cool-down (400) Kick/swim by 50 |