Warm Up (500) 300 swim choice 200 kick/drill Set (500) Swim 10 x 50's on :55 ...descend 1-5, 6-10 Set (400) Kick 8 x 50 on 1:00 …2nd 25yd FAST Set (1600) 4 rounds Swim 4 x 50's on 1:00 ...25 build/25 FAST 2 x 100 on 1:45 …last 25 sprint free Cool-down (200) 200 Moderate to EZ |