Warm-up (500) 200 swim, 200 kick, 100 drill Set (600) 6 x 50 kick on 1:00 ...descend 1-3 6 x 50 swim on :45 ...descend 1-3 Set (1500) 2 rounds 4 x 50 on :55 ...hard kick 2 x 150 build on 2:00 4 x 50 on :40 ...hard swim EZ 100 Pull Set (600) 3 x 200 on 2:45 ...5cb Cool-down (200) 200 EZ |