Warm-up (500) 300 free 200 IM drill/swim Set (800) 10 x 50's on :50 4 x 75 on 1:10 …ez/med/hard y 25 Set (300) Pull 300 …5cb/buoy only Set (600) 2 rounds 50 set up on 1:00 100 FAST on 3:00 100 EZ on 2:00 50 FAST on 2:00 Set (300) 12 x 25's on :30 …underwater w/fins Cool-down (300) 200 moderate 100 ez |