Warm Up (600) 200 swim/200 kick/4 x 50 Set (600) 6 X 100 free on 1:35 ...descend (1-3) Set (2100) 300 on 5:00 2 X 150 (80%) on 2:20 100 kick on 2:20 300 on 5:00 3 X 100 (90%)on 1:40 100 kick on 2:20 300 on 5:00 6 X 50 (FAST) on 1:00 100 kick on 2:20 Cool-down (200) |