Warm-up (600) Swim 12 x 50 build on :50 Set (300) Kick 12 x 25's on :30 ...alt ez/hard Set (1800) 2 rounds 5 x 100's on 1:20 6 x 25's on :30 ...alt ez/hard 2 x 50's on 1:30 ...alt ez/hard 1 x 100 on 2:00 ...all hard 50 ez Set (200) 8 x 25's on :40 ...alt under/over Cool-down (100) 100 EZ |