Warm-up (500) 300 swim,100 kick, 100 drill Set (600) 4 rounds 25 under on :30 50 EZ on 1:00 25 FAST NB swim on :30 50 EZ on 1:00 Set (1600) 100 fast on 1:45 25 kick easy on :45 2 x 100 fast on 1:45 25 kick easy on :45 3 x 100 fast on 1:45 50 easy repeat w/50's, then 25's ..50's on 1:00 …25's on :30 Set (300) Pull 500 3cb Cool-down (200) 200 EZ choice |