Warm Up (600) Swim 12 x 50's on :50 Set (600) 4 x 150 Pull on 2:30 Odds-Breathing 3,5,7 Evens-Breathing 5,7,9 Set (1800) 2 rounds 3 x 300 on 4:15, 4:30, 4:45 1-200 Moderate, 100 Fast 2-100 Moderate, 200 Fast 3-300 Fast Cool-down (200) 200 swim ...moderate to EZ |