Warm-up (600) (10 mins) 2 rounds 100 swim, 100 drill, 100 kick Set (400) 4 x 75 on 1:30 ...50 swim-25 skull 8 x 25 build on :30 Set (2000) 2 rounds 3 x 200 on 2:40 100 easy on 2:00 200 build on 3:00 50 sprint on 1:00 50 easy on 1:30 Set (300) 12 x 25 kick on :30 Cool-down (200) 200 EZ choice |