Warm-up (600) 2 rounds 100 swim/100 drill/ 100 IM Set (400/1000) 8 X 50's build on :50 Set (2000/3000) Pyramid! ALL SWIM base = 1:30/1:40/or 2:00 ...hold steady pace 100 200 Extra :30 rest 300 400 Extra 1:00 rest 400 300 Extra :30 rest 200 100 Cool-down (200) 200 EZ |