Warm Up (600) 12 x 50's on :50 Set (600) Swim 4 x 150 on 2:30 …100 swim/50 kick/scull Set (1200) 3 rounds Swim 3 x 100 (d1-3) rest :30 Swim 1 x 100 FAST on 2:00 …IM order by round Set (900) 12 x 75's on 1:20 …50 kick/25 FAST swim Cool-down (200) ...moderate to EZ choice |