Warm-up (600) 2 rounds 250 swim/50 kick Set (600) 4 rounds 25 under on :30 50 EZ on 1:00 25 FAST NB swim on :30 50 EZ on 1:00 Set (1500) Part 1 -8 rounds 25 FAST on :20 50 EZ on 1:20 Part 2 -6 rounds 50 Fast on :50 100 EZ on 2:10 Set (300) 300 pull - long strokes Cool-down (200) 200 choice |