Warmup (400) 400 swim Set (600/1000) 4 rounds 25 scull on :30 50 build on :50, 75 sprint/ez/sprint on 1:15 Set (850/1850) 2 rounds (200, 175, 150) ...all swims on 2:30 Set (1300/3150) 100, 75 2 x 100, 75 3 x 100, 75 4 x 100, 75 **all swims on 1:15 Cool down (200/3350) 200 ez choice |