Warmup (600) 300 choice 6 x 50 on :45 Set (750) 10 x 75 on 1:30 …25 underwater …25 kick ….25 free Set (250) 10 x 25 on :50 …10 dolphin kicks off wall …3 cb rest of the way Set (1200) 3 rounds 4 x 100 on 1:40 75 on 1:15/25 on ::25 ...75 moderate recovery …25 no breath fast Cool Down (200) |