Warm-up (600) 600 swim OYO choice Set (600) 6 x 100 on 1:45 odds: 25 drill/25 swim evens: kick underwater as far as can off each wall swim the rest Set (1000) 4 rounds 100 on 1:30 50 on :45 2 x 25 SPRINT on :30 50 easy 1:15 *goal is to descend swims ...down to the sprint 25s Set (400) 200 swim on 3:00 4 x 50 kick 1:15 ...25 FAST/25 easy Cool-down (200) 200 EZ choice |