Warm-up (500) 300 swim 4 x 50 dolphin kick Set (600) 4 rounds 25 under on :30 50 EZ on 1:00 25 FAST on :30 ...NB swim 50 EZ on 1:00 Set (1600) 100 fast on 1:30 25 kick easy on :45 2 x 100 fast on 1:15 25 kick easy on :45 3 x 100 fast on 1:30 50 easy repeat w/50's, & 25's ..50's on 1:00 …25's SPRINTS on :30 Set (300) Pull 300 3cb Cool-down (200) 200 EZ choice |