Warmup (600) 300 choice, 200 drill 100 kick Set (600) 4 x 150 on 2:30 …50 drill/50 kick/50 swim Set (1200) 3 rounds 200 swim 4 x 50 swim …1st rd 200 on 3:00 ...50s on 1:00 ...2nd rd 200 on 3:10 ...50s on :50 …3rd rd 200 on 3:15 ...50s on :40 Set (600) 2 x 300 pull ...rest 20 sec Cool-down (200) 200 EZ choice |