Warm Up (500) 200 swim, 200 drill 100 kick Set (700) 6 x 75 on 1:30 ...50 swim-25 skull 10 x 25 build on :30 Set (1200) 2 rounds 2 x 200 on 3:00 ...neg split 100 easy on 2:00 50 sprint on 2:00 50 easy on 1:30 Set (300) 12 x 25 on :45 …25 UNDERWATER …25 CHOICE SWIM ...ALL FAST …FINS Cool-down (300) 100 kick 200 EZ choice |