Warm-up (600) 600 swim 10 minyte OYO Set (300) 6 x 50 kick rest 10 sec. ...Dolphin on back Set (2400) 2 rounds 3 x 300 Free on 4:45 ...1-hold steady pace ...2-neg split 6 x 50 on 1:15 ...descend to FAST ... 1-choice, 2-free Cool-down (500) 5 x 100 on 1:45 ...moderat to EZ |