Warm Up (500) Swim 10 x 50's on :55 Set (600) 8 x 75 on 1:45 odds: kick/drill/swim, evens: 25 kick/50 build to fast Set (1500) 3 rounds 200 pace on 3:20 150 build on 2:30 100 hard on 1:30 50 Easy on 1:10 Set (200) 4 x 50 kick on 1:15 …25 BLAST/25 easy Cool-down (200) 200 choice |