Warm-up (600) 10 minute swim OYO Set (500) 5 x 100 on 1:30 ...descend 1-5 Set (800) 2 rounds 50 Kick 1:00 150 easy 2:30 200 FAST 3:00 Set (800) 2 rounds 200 easy 4:00 150 moderate 2:30 50 FAST 1:30 Set (500) 500 pull …moderate …3cb Cool-down (200) 200 EZ choice |