Warm Up (600) Swim 12 x 50's on :50 Set (500) 2 rounds 10 x 25 on :30 …odd free/even stroke Set (500) 10 x 50 build on :45 Set (2000) 2 rounds 4 x 100 on 1:30 …50 moderate/50 harder 8 x 75 on 1:20 … kick, swim, kick 100 for time (after round 2) Cool-down (200) 200 EZ |