Warm-up (500) 2 rounds 200 free/50kick Set (600) 3 rounds 2 x 50 build on :45 100 free on 1:30 ...descend 1-3 by rds Set (1200) 300 on 4:30 …last 50 fly 4 x 150 on 2:15 ...d1-4 300 on 4:30 …last 50 back Set (900) 4 x 100 on 1:15 ...d 1-4 300 on 4:30 …last 50 breast 4 x 50 FAST on 1:00 ...25 kick/25 swim Cool-down (200) 200 easy |