Warmup (600) 12 x 50 on :50 Set (600) 4 rounds 25 under water on :30 50 EZ on 1:00 25 FAST on :30 (no breath) 50 EZ on 1:00 Set (1800) 3 rounds Swim 6 x 100 free on 1:30, 1:35, 1:25, 1:45, 1:15, 2:00 …#5 in each round is a SPRINT Set (300) 6 x 50 kick on 1:10 …25 fast/25 easy Cool-down (200) 200 EZ |