WARM-UP (450) 400 swim SET (450) 3 Rounds 100 Kick rest 10 sec., 50 Swim rest 10 sec. SET (300) 6 X 50's breath control on :50 ...6, 4, 2 breaths per 50 SET (2100) 400 Swim on 5:20 2 X 200's on 2:30 then 50 EZ 4 X 100's on 1:20 2 X 200's on 2:30, then 50 EZ 400 on 5:20 COOL-DOWN (200) 2 x 75 kick ...rest 10 sec. EZ 50 Swim |