Warm Up (600) 400 swim 200 pull (3,5,7,5) Set (800) 5 x 100 ...1:15/1:20/1:25/1:30/1:35 ...try to hold same time on each 100 3 x 100 kick 2:00/2:10 Set (2000): 4 rounds 2 x 50 easy on :50 2 x 100 on 1:20/1:30 200 FAST* on 3:00 R1: straight R2: broken at 150 for :15 sec R2: broken at 100 for :10 sec R2: broken at 50 for :5 sec. R3: straight Cool-down (200) 200 EZ |