Warm Up (600) Swim 12 x 50's on :50 Set (600) 2 rounds 100 swim/100 drill/100 kick …1:30/1:50/2:00 Set (1600) 4 rounds 4 x 50 8 x 25 on :30 …rd # 1 50s choice/free on 1:00 …rd # 2 50s choice/free on :50 …rd # 3 50s choice/free on :55 …rd # 4 50s free on :40 200 cool down |