Warm Up: (600) 2 rounds 200 swim/100 kick Set (800) 4 rounds 2 x 50 stroke 1:00 100 free 2:00 Set (1200) 4 rounds 2 x 100 …1 on 2:00 1on 1:45 1 x 50* FAST 1:30 *add a 50 each round. R2 2 x 50, R3 3 x 50 Set 200 (25 scull/25 kick) Cool-down 200 EZ choice |