Warm-up (600) 10 minute swim OYO Set (500) Pull 500 …3,5,7,5,3 cb by 100's Set (1800) …FAST on 2:00 (all out) …MOD on 1:40 base 50 mod (:50) 150 fast 2 X 50 mod 150 fast 100 mod (1:40) 150 fast 2 X 100 mod 150 fast 150 mod (2:30) 150 fast 2 X 150 mod 150 fast Cool-Down (300) 100 kick 200 EZ |