Warm Up (600) 12 x 50's on :50 Set (1000) 4 rounds 100 easy on 1:30 75 stroke kick 1:30 50 free on 45 25 stroke swim on 30 Set (1600) 6 x 200 - Broken 100, 50, 50 3 descend on 3:30, easy 50 2 descend on 4:00, easy 50 1 FAST, easy 50 1 x 200 kick Set (300) 12 x 25 on :30 …odd free..even stroke Cool-down (200) 200 Swim choice |