Warm up (500): 300 free 200 pull (buoy only) …3,5,7,5 cb by 50’s Set (700) 2 rounds 50 back on 1:00 100 (50 drill/50 free) on 1:30 200 free on 2:45 Set (2000): 2 rounds 2 x 200 build on 3:00 4 x 100 solid …3 on 1:25, 1 on 1:20 2 x 50 FAST on : 45 4 x 25’s 1 ez/1 sprint on :30 Cool-down (200) 200 EZ choice |