Warm-up (600) 300 swim, 100 drill 100 kick Set (600) 6 x 100 on 1:45 odds: 25 drill/25 swim evens: 25 kick /25 swim Set (1600) 4 rounds 150 build on 2:15 100 on 1:45 --max DPS 2 x 50 SPRINT 1:00 50 easy 1:30 Set (200) 8 x 25's on :20/:40 ...25 FAST/25 easy Cool-down (200) 200 EZ |