Warm Up (600): 2 rounds 100 swim/100 drill/100 IM Set (400) 8 x 50 on :50 …odds- 25 kick/25 free …evens- 25 drill/25 free Set (1600) 2 rounds 3 x 50 hard kick on 1:10 150 build on 2:00 3 x 100 FAST on 2:00 200 easy on 4:00 …rd#2 6x50 on 1:15 FAST Set (600) 2 x 300 pull …descend 1-2 Cool-down 200 EZ |