Warm Up (500): 300 free 200 pull Set (800) 2 rounds 4 x 50: ...#1/4 kick 1:00 ...#2/3 Free on :45 2 x 100 on 1:30 ...D 1-2 Set (1800) 2 rounds 2 x 50 ez 1:00 100 HARD 2:00 2 x 100 recovery 1:45 3 x 50 FAST Round 1: swim 1:20 Round 2 kick 1:30 50 easy Cool-down (200) 200 EZ choice |