Warm-up (600) 300 swim, 200 drill 100 IM Set (500) 100 kick on 2:15 100 (75 k/25 s) on 2:00 100 (50 k/50 s) on 1:45 100 (25 k/75 s) on 1:30 100 swim on 1:30 Set (900) 6 rounds 100 build on 2:00 50 FAST on 1:00 Set (900) 6 rounds 75 build on 1:30 50 strong on 1:00 25 SPRINT on 1:00 Cool-down (200) EZ 200 choice |