Warm-up (500) 500 swim or 10 x 50's build Set (600) 8 x 75's on 1:15 ...RT/LFT/CU Set (600) 6 x 100's on 1:30 ...d1-3,4-6 Set (1500) 2 rounds 12 x 25's on :30 ...streamline kick 1 x 100 1:30/80% 1 x 50 ALL OUT 6 x 25's on :20 6 x 25 on :30 Cool-down (200) 200 EZ choice |