Warm-Up (600) Swim 12 x 50's on:50 Set (600) 6 x 100 on 1:30 ...(last 25 FAST 25) Set (2000) 3 x 200 on 3:00/2:45 ...odds Mod/evens Hard 4 x 150 on 2:15/2:00 ...odds Mod/evens Hard 4 x 100 on 1:30/1:15 ...odds Mod/evens Hard 4 x 50 on :45/:35 ...odds Mod/evens Hard Cool-down (200) 200 easy |