Warm Up (600) Swim 12 x 50's on :50 Set (600) 4 rounds 25 under water on :30 50 EZ on 1:00 25 FAST on :30 (no breath) 50 EZ on 1:00 Set (1800) 6 x 100 on 1:45, then -:05 ea. 50 kick on 1:30 6 x 75 on 1:20, then -:05 ea. 50 kick on 1:30 6 x 50 on 1:00, then -:05 ea. 50 kick on 1:30 6 x 25 on :45, then -:05 ea. 50 ez kick Cool-down (200) 200 choice |