Warm Up (600) Swim 12 x 50's on :50 Set (600) 2 rounds 3 x 100 ...Kick on 2:00 ...50 drill/50 fr on 1:45 ...free on 1:30 Set (1800) 2 rounds 200 on 3:00 300 on 4:15 400 on 5:30 Set (300) 6 x 50 ...Alt 2 free on :40/:50 …SPRINT/Moderate Cool-down (100) 100 EZ |