Warm-up (600) 10 minute swim OYO Set (400) 8 x 50 kick choice on 1:05 Set (1800) 2 rounds 1 x 300 free on 4:30 …last 50 stroke 2 x 150 on 3:00 …50 free/50 stroke/50 free 3 x 100 free on 1:30 …50 free/50 stroke …descend 1-3 Set(400) 8 x 50 on 1:00 …odd free/even stroke Cool-down (200) 200 EZ |