Warm up (500): 300 free 200 pull (buoy only) …3,5,7,5 cb by 50’s Set (600) 2 rounds 50 kick on 1:00 100 (50 drill/50 free) on 1:30 150 free on 2:00 Set (2000): 2 rounds 2 x 200 on 3:00 ...d1-2 4 x 100 solid …3 on 1:25, 1 on 1:20 2 x 50 Build on : 45 4 x 25’s sprint on :30 Cool-down (100) 100 EZ choice |