Warm up (500) 300 swim 200 pull ...breathe every 3,5,7,5 Set (400) 8 x 50 on :50 …build Set (600) 100 swim on 1:30 2 x 50 swim on :45 100 swim on 1:30 100 kick/swim on 2:00 100 swim on 1:30 2 x 50 kick on 1:00 Set (1500) 3 rounds 150 moderate on 2:15 150 on 2:20 …50 stroke, 50 kick, 50 fr 150 build on 2:00 50 easy on 2:00 Cool-down (200) 200 EZ |