Warm-up (200) 200 choice Set (1000) Swim 20 x 50's on :45 ...descend 1-4 Set (400) Kick 8 x 50 on 1:00 …last 12 ½ yds FAST Set (1400) 4 rounds Swim 2 x 50's on 1:00 ...25 easy/25 fast Swim 2 x 25's build on :30 Swim 4 x 50 …odd 50's ALL OUT on :40 ...even on 1:20 Cool-down (200) 200 EZ choice |