Warm-up (400) 200 driil 200 swim Set (700) 2 rounds 100/50 kick 100/100 kick ...100s on 1:30, ...kick on :30 per 25 Set (1500) 3 x 100 on 1:25 2 x 200 on 2:40 1 x 300 on 3:45 2 x 200 on 2:40 3 x 100 on 1:25 Set (700) 2 rounds 100/50 sprint 100/100 sprint ...100s on 1:30 ...sprint on :30 per 25 Cool-down (200) EZ 200 choice |