Warm-up (400) 400 swim Set (600) 6 x 50 kick on 1:00 ...descend 1-3 6 x 50 swim on :50 ...descend 1-3 Set (1600) 2 rounds 4 x 50 on 1:00 ...FAST kick 2 x 150 build on 2:00 4 x 50 on :45 ...FAST swim EZ 100 Set (600) 3 x 200 on 3:00 ...choice of equip. Cool-down (200) 200 EZ |