Warm-up (500) 10 x 50's on :50 Set (500) 4 rounds 4 x 25 free on :40 …25 FAST/25 easy-long stroke …rest :20 100 scull at end of 4 rounds Set (1800) 2 rounds 12 x 75 1-6 free on 1:05 ...descend 1-3 7-12 stroke on 1:20 ...descend 1-3 Cool-down (400) 400 EZ choice of equipment |