Warm up (400) 400 choice Set (600) 8 x 75 on 1:45 ...25kick,25drill,25swim Set (1600) 50 fr EZ on 1:00 2 x 50 fr(Build)on 1:00 100 fr EZ on 2:00 3 x 50 fr(SPRINT)on :40 200 fr EZ on 3:00 3 x 50 fr(SPRINT)on :40 100 fr EZ on 2:00 2 x 50 fr(Build)on 1:00 50 fr EZ Set (400) 50 fr EZ on 1:00 2 x 25 fr(Build)on :30 100 fr EZ on 2:00 6 x 25 fr(SPRINT)on :30 Cool-down (200) 200 choice |