Warm Up (600) 12 x 50's on :50 Set (600) 4 x 150 on 2:20 ...50 kick/100 swim Set (2100) 3 rounds 2 x 100 build on 1:30 2 x 50 moderate on :50 2 x 100 on 1:20 ...hold steady pace Swim 150 on 2:00 ...descend 150s by round 50 easy on 1:00 Cool-down (200) 200 EZ |