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 2 x 150's on 2:00 …last 50 fast …descend 1-2 3 x 100 free on 1:30 …last 25 FAST ...rest 30 sec. 4 x 50's FAST on 1:00 …choice of stroke Cool-down (200) Kick 200 Swim ez 200 |