Warm Up (600) Swim 12 x 50's on :50 Set (600) 4 rounds 25 under h20 on :30 50 EZ on 1:00 25 FAST on :30 50 EZ on 1:00 Set (1600) 2 rounds 6 x 50's on :50 …25 stroke/25 free …choice of stroke 3 x 100 free on 1:30 ...d1-3 ...rest 30 sec. 4 x 50's FAST on 1:30 …choice of stroke Cool-down (200) 200 moderate to EZ |