Warm Up (600) Swim 12 x 50's on :50 Set (600) 4 rounds 25 under h2o on :30 50 EZ on 1:00 25 FAST n/b on :30 50 EZ on 1:00 Set (1600) 2 rounds 6 x 50's on :50 …25 stroke/25 free …choice of stroke 2 x 150 free on 2:00 …last 50 FAST ...rest 30 sec. 8 x 25's FAST on :30 …choice of stroke …even 25's all out Cool-down (400) 200 kick 200 moderate to EZ |