Warm Up (500) Swim 10 x 50's on :55 Set (600) 4 x 150's on 2:30 …50 drill/50 dps/50 build Set (1800) 200 build on 3:20 …then 4 x 50 fast on 1:00 300 build on 4:30 …then 6 x 50 fast on 1:00 400 build on 5:40 …then 8 x 50 fast on 1:00 Cool-down (300) 100 kick 200 moderate to ez |