Warm-up (600) Swim 12 x 50's ...rest 5 sec. Set (900) 12 x 75 on 1:15 …25 scull/25 smooth/25 fast Set (2000) 4 rounds 100 kick on 2:15 100 drill 1:45 6 x 50 on 1:00 …1st rd fly …2nd rd back ...3rd rd breast …4th rd Free Set (600) Pull 2 x 300 …descend 1-2 …rest 15 sec. Cool-down (200) 200 EZ |