Warmup 10 x 50 choice rest 2 red marks Set 12 x 50 on :50 …smooth steady pace Set 4 x 75 on 1:15 …25 swim/25 kick/25 swim Set 2 x 300 on 4:30 50 on :40 4 x 150 on 2:10 50 on :40 6 x 100 on 1:30 …rest 2 min 100 for time ...300s, 150s and 100s smooth aerobic …50s and 100 for time; full speed ahead 200 ez cool down |