Warm up (600) 200 Swim, 200 Stroke, 200 Kick Set (600) 12 x 50 drill on 1:15 ...3 each stroke Set (1500) 5 rounds 100 on 2:00 fast 75 on 1:30 faster 50 1:00 faster 25 on :30 all out! ...Descend each set 50 on 2:00 ...between each round Cool Down (300) 3 x 100 r:10 ...moderate to EZ |