Warm Up (600) 300 swim, 200 kick, 100 drill Set (600) 12 x 50 on :45 …max DPS Set (600) 100 build on 1:30 2 x 50 swim on 1:00 100 on 1:20 2 x 50 alt kick, swim on 1:00 100 on 1:30 2 x 50 alt free/stroke on 1:00 Set (1400) 4 rounds 150 moderate on 2:30 …50 stroke, 50 kick, 50 swim on 2:30 150 build on 2:30 50 easy on 2:00 Cool-down (200) 200 EZ |