Warm-up (600) Swim 600 choice OYO Set (800) 2 rounds Swim 3 x 50 on :55 ...stroke/free Swim 3 x 50 Hard :45 Kick 100 on 2:00 ...last 25yds HARD Set (1800) 2 rounds Swim 3 x 100 on 1:30 ...descend 1-3 Swim 100 IM on 1:45 Swim 6 x 50 free ...build on :45 Swim 200 IM Hard Cool-down (200) Choice swim 200 EZ |