Warm-up (600) 400 swim 200 pull ...3,5,7,5 CB per 50 Set (2000) 10 x 200 on 3:00 ...odd 200 are 50 drill/50 build ...even 200 are all free ...descend even 200's (1-5) Set (600) 12x 50s kick on 1:00 ...faster 2nd 25 Set (600) Pull 2 x 300 ...d1-2 ...3cb Cool-down (200) 200 easy |