Warm Up (500) 10 x 50's on :50 Set (500) 4 x 75 on 1:30 ...50 swim-25 skull 8 x 25 build on :30 Set (2000) 2 rounds 3 x 200 on 2:45 100 easy on 2:00 200 build on 3:00 50 sprint on 1:00 50 easy on 1:30 Set (200) 8 x 25 FAST kick on :30 Cool-down (200) 200 EZ choice |