Warm Up (600) 400 free 200 pull (buoy only) 3,5,7,5 cb by 50's Set (400) 8 x 50 on 1:00 ...25 kick/25 swim …no board Set (2200) 2 rounds 100 swim on 2:00 4 x 25 sprint on :30 100 swim on 2:15 4 x 50 sprint on :45 100 swim on 2:30 4 x 75 FAST on 1:00 100 swim on 2:45 100 ALL OUT Cool-down (200) 200 EZ choice |