Warm-up (600) 400 Swim 200 pull ( 3,5,7,5 cb by 50's) Set (600) 4 x 50 fly on 1:00 4 x 50 back on 1:00 2 x 50 kick on 1:05 Set (1500): 200 moderate on 3:00 3 x 100 HARD on 1:25 ...3 on 1:25, 3 on 1:20 200 moderate on 3:00 3 x 100 HARD on 1:20 10 x 50 free …odd on 1:00, even on :45 Set (600) 8 rounds 25 sprint on :30 50 kick on 1:10 Cool-down (200) 200 EZ |