Warm Up (600) Swim 12 x 50's on :50 Set (400) 8 x 50 on 1:00 …odds- 25 kick/25 free …evens- 25 drill/25 free Set (1600) 2 rounds Swim 3 x 50 on :45 150 build on 2:00 3 x 100 free ...1:30 (d1-3) #3 FAST 200 easy on 4:00 Set (600) 2 x 300 pull …descend 1-2 Cool-down (200) 200 choice |