Warm Up (600) 12 x 50’s on :50 Kick/Swim-set (300) 1 x 50 (last 25 fast swim) 1:15 1 x 100 (last 25 fast swim) 2:30 1 x 150 (last 25 fast swim ) Set (2100) 3 rounds 4 x 25 on :30 …odd stroke/even free 4 x 50 swim on :45 …25 FAST/25 moderate 4 x 100 broken on 2:00 …75 swim/25 FAST ..rest 10 sec. at 75 Cool-down (200) 200 EZ choice |