Warmup (400) 6 mins 400 swim Set (600) 6 x 100 rest :20 …odds swim/scull... …evens swim/kick... Set (1200) 3 rounds 4 x 50 on 1:30 …fast 25 stroke/25 ez 4 x 50 choice on :50 …descend 1 - 4 Set (400) Pull set 2 x 200 on 3:00 …hold solid pace Cool down (200) 200 |