Workout A 3500m Warm-Up: (500) 400 swim 100 kick Drill: (300) 6x50 finish drill on 1:30 4 pressups in between Main Set 1: (400) 8x50build to sprint on :55 Main Set 2: (2100) 4x200 on 3:00 Build by 50 4x150 on 2:15 REST 1:00 6x100 on 1:40 Descend 1-3,4-6. REST 1:00 2x50 on1:30 FAST Cool Down: (200) 200 Paddle pull |