Warm-up (600) 400 swim …50 free/50 drill 200 kick Set (600) 2 rounds 4 x 75 on 1:10 1) 25 fast/50 mod 2) 50 fast/25 mod 3) 75 fast 4) 75 mod Set (1850) 4 rounds 4 x 50 pace on :40 100 max DPS on 2:00 25 FAST choice on :30 100 max DPS on 2:00 …FAST= r1, 25 on :30 r2, 50 on 1:00 r3, 75 on 1:30 r4, 100 on 2:00 Cool-down (100) 100 EZ |