Warm-up: (600) 2 rounds 100 free/100 drill/100 kick Set (800) 8 x 100: 2 swim – on 1:40 2 kick – on 2:00 2 swim – on 1:30 2 kick – on 2:00 Set (1800) 2 rounds 2 x 150 build on 2:00 1 x 200 on 3:00 2 x 150 build on 2:00 2 x 50 FAST on 1:00 Cool-down (200) 4 x 50 easy |