Warm Up 10 x 50 continuous choice swim Set 2 rounds 4 x 75 …odds choice on 1:00 desc 1-4 …evens on 1:30 EZ recovery Set 2 rounds 200 on 4:00 ..alt back/breast/choice x 25 50 on :40 200 on 4:00 ..alt back/breast/choice x 25 75 on 1:00 200 on 4:00 ..alt back/breast/choice x 25 100 on 1:20 200 on 4:00 ..alt back/breast/choice x 25 …50/75/100 FAST Set 8 x 25 on :30 sprint Cool down 200 |