Warmup (750) 10 x 75 rest 15 sec between each …25 finger drag/catchup …25 kick …25 swim ...at 15 past the hour Set (750) 2 rounds 5 x 75 on 1:20 …#1 free/underwater/free …#2 free/FDCU/free …#3 slow/fast/slow perfect …#4 free/fly/free …#5 all fast Set (1800) 3 rounds 6 x 25 hard kick on :30 150 build on 2:00 3 x 100 free …#1 50 kick/50 swim on 1:45 …#2 100 swim on 1:15 …#3 25 kick/75 swim on 1:30 200 cool down |