Warm-up (500) 300 swim, 200 drill Set (600) Pull 4 x 150 on 2:30 ...odd fr/bk/fr ...even fr/br/fr Set (1800) 3 rounds 1 x 100 moderate on 1:30 4 x 50’s on 1:00 ...descend 1-4 3 x 100 strong R1 1:20 R2 1:30 R3 1:25 Set (400) 2 x 200 pull on 3:00 …neg spit Cool-down (100) EZ 100 |