Warm up (600): 400 free 200 pull (buoy only) …3,5,7,5 cb by 50’s Set (600) 2 rounds 50 back on 1:00 100 (50 drill/50 fr) 1:30 150 free on 2:00 Set (2000): 2 rounds 2 x 200 build on 3:00 4 x 100 solid …2 on 1:25, 2 on 1:20 2 x 50 FAST on : 45 4 x 25’s on :30 ...1 ez/1 sprint Cool Down (200) 200 moderate to EZ choice |