Warm-up (600) 400 Swim 200 pull (3,5,7,5) Set (400) 4 x 100 ...build each 100 ...last 25 kick only FAST Set (1600) 2 rounds 4 x 50 choice on :50 …descend 1-4 EZ 100 4 x 50 choice on 1:00 …25 build/25 FAST 100 EZ 4 x 25's on 1:00 ...MAX EFFORT 100 EZ Set (400) 400 swim/kick …choice of equipment Cool-down (200) 200 EZ |