Warm-up (600) Swim 200 Kick 200 Pull 200 OYO Set (500) 8 x 50 Build in sets of 2 1:00 or 1:10 100 Cruise Set (900) 3 Rounds 4 x 50 All Out :50 or 1:00 (Swim this like a broken 200) 100 Recovery 2:30 Set (400) 8 x 50 25 All out/ 25 Easy 1:00 0r 6 x 50 1:15 Set (400) Kick 2 x 200 #1 no equipment #2 equipment optional Rest :20 Cool down (200) 200 ez |