Warm-Up (600) 300 swim, 200 drilll 100 kick Set (800) 6 x 50 on 1:00 ...25 kick/25 swim 8 x 25 on :30 ...4 fast strokes 4 x 75 on 1:30 ...25 fr/25 strk/25 sprint Set (900) 3 rounds Broken 200 200 free on 3:00 ...125 fr build (rest :30) ...75 FAST 100 EZ on 2:00 Set (300) 12 x 50 on 1:00 …25 underwater …25 swim Cool-down (400) 200 drill 200 choice |