Warm-up (600) 600 swim/kick ...every 3rd 50 kick Pull Set (600) 1 X 300 …rest 10 2 X 100…rest 20 2 x 50..rest 10 Set (1600) 400 on 6:40 2 X 50 kick on 1:10 50 easy on 1:30 300 on 4:30 2 X 50 kick on 1:15 50 easy on 1:30 200 on 3:10 2 X 50 kick on 1:10 50 easy on 1:30 100 on 1:30 2 X 50 kick on 1:15 50 FAST Cool-down 200 EZ choice |