Warm-up (200) 200 swim Set (1300) 2 rounds 2 x 50 build on :45 300 pace on 4:15 2 x 100 build on 1:30 50 FAST on 1:00 Set (1600) 2 rounds 3 x 75 on 1:10, D1-3 3 x 75 FAST on 1:30 3 x 75 on 1:10, D1-3 3 x 50 FAST on 1:30 3 x 75 on 1:10, D1-3 3 x 25 FAST on 1:30 Cool-down (100) 100 EZ |