Warm up (600) 400 swim 200 kick Set (600) 6 x 50 on :50 …1 fast, moderate 3 x 100 on 1:45 … drill/swim by 25, Set (600) 6 x 50 on 1:00 … one hard ….one easy 3 x 100 on 1:30 …descend 1-3 Set (1200) 4 rounds 2 x 50 ez on 1:00 (DPS) 100 Kick 2 x 50 sprint on 1:30 Cool-down (200) |