Warmup (600) 8 x 75 rest 15 sec between each …25 finger drag/catchup …25 kick …25 swim Set (600) 4 rounds 3 x 50 on :50 …odd rounds 25 1 arm fly/25 free …even rounds 25 fly/25 free Set (800) 2 rounds 4 x 100 …#1 on 1:15/#2 on 1:20 …#3 on 1:25/#4 on 1:30 …Hold same time all 4 each round Set (1600) 8 rounds 150 free 50 kick on :50 …rds 1-4 150s 2:15/2:10/2:05/2:00 …rds 5-8 150s 2:15/2:10/2:05/2:00 200 cool down |