Warm-up (500) 300 swim 200 pull ...3,5,7,5 CB per 50 Set (600) 4 x 150 on 2:30 ...50 kick, 100 swim on 2:45 Set (1800) 1 x 200 FR on 3:00 8 x 50 Sprint on 1:00 1 x 200 FR on 3:00 6 x 50 Sprint on :55 1 x 200 FR on 2:45 4 x 50 Sprint on :50 1 x 200 Sprint 2:30 2 x 50 Sprint on :45 Set (400) 8 x 50's kick on 1:00 ...2nd 25 FAST Warm-down 100 Easy choice |