Warm-up (500) 4 x 125 ...100 Swim, 25 Choice ...10 sec. rest Set (600) 8 x 75 on 1:15 ...25 Kick, 50 Swim Set (1500) 6 x 125 on 1:45 ...build to last 25 Hard 10 x 75 on 1:00 ...d1-5, 6-10 Set (600) Pull 2 x 300 descend 1-2 Cool-down (200) 100 kick 100 swim EZ |