Warm-up (600) 2 rounds 100 swim/100 drill/100 kick Set (600) 600 reverse IM ...50 drill/50 kick/50 swim ...free/breast/back/fly Set (800) 4 rounds 4 x 50's choice #1 on 1:00 (Last 12 1/2 HARD) #2 on 1:10 (Last 25 HARD) #3 on 1:20 (Last 37 1/2 HARD) #4 on 1:30 (50 ALL HARD) Set (600) 2 x 300 ...#1 - 25 swim/25 kick ...#2 - pull Cool-down (200) 200 EZ |