Warm-up: (600) 200 swim/100 kick Repeat Set (600) 6 x 100 on 1:30 …50 free/25 stroke/25 kick Set (1800) 12 x 50 build on :45 4 x 150 on 2:15 4 x 100 on 1:30 ...descend 1-2 4 x 50 FAST on 1:00 ...1,3 swim. 2,4 kick Set (300) 300 pull …5cb Cool-down (200) 200 EZ |