Warm up (600) 2 rounds 100 swim/100 drill/100 IM Set (400) 8 x 50 on :50 …odds- 25 kick/25 free …evens- 25 drill/25 free Set (1600) 2 rounds 3 x 50 hard kick on 1:05 150 build on 2:15 3 x 100 free ...1:30/1:45/1:30 200 easy on 3:45 Set (600) 2 x 300 pull …descend 1-2 Cool-down (200) 200 EZ |