Warm Up (600) Swim 12x 50's on :55 Set (600) 200 kick on 3:40 50 swim on :50 150 kick on 2:45 50 swim on :50 100 kick on 1:50 50 swim on :50 Set (2200) 3 x 200 on 2:45 100 EZ 3 x 200 on 2:45 2 x 150 on 2:00 3 x 200 on 2:45 2 x 150 on 2:00 100 fast Cool-down (100) 100 EZ choice |