Warm Up (600) Swim 12 x 50's on :50 Set (600) 4 rounds 25 under water on :30 50 EZ on 1:00 25 FAST on :30 (no breath) 50 EZ on 1:00 Set (200) Kick 4 x 50 on 1:00 Set (1400) 4 rounds Swim 2 x 50's on 1:00 ...25 easy/25 HARD Swim 1 x 50 Moderate Swim 2 x 100 on 2:00 ...ALL HARD Set (400) 4 x 100’s on 1:30 ...moderate pull Cool-down 200 EZ choice |