Warm Up (500) 500 choice 10 x 50 Set (600) 12 x 50 on 1:05 ...25 kick/25 swim ...descend 1-3 Set (1500) 2 rounds 4 x 50 on 1:15 ...hard kick 2 x 150 build on 2:30 ...build 1 x 50 ez 4 x 50 on 1:30 …Sprints EZ 100 between rounds Set (300) Pull 2 x 150 on 2:00 ...3/5/7 cb by 50’s Cool-down (200) 200 EZ |