Warm Up (500) Swim 10 x 50's on :50 Set (800) 2 rounds 150 free on 2:30 50 swim on :45 150 free 2:15 50 backstroke 1:30 Set (1500) 3 rounds 300 build on 4:45 100 on 1:30 free 100 FAST kick on 2:15 Set (300) 6 x 50's free on :45 …d1-3, 4-6 Cool-down (100) 100 EZ choice |