Warmup (500) (10:00) 300 swim,100 drill 100 kick Set (600) 2 rounds 8 x 25 on choice kick 50 swim on 1:30 Set (400) Pulling with paddles only 8 x 50 on :50 …descend 1 - 3 Set (800) 4 rounds 75 on 1:30 ez 25 fast on :30 75 IM (fly/bk/brst) on 1:30 25 fast on :30 Set (500) 16 x 25 on :30 …odds fast choice …evens ez recovery Cool-down (200) 200 EZ choice |