3350 yards Warmup (500) (10:00) 300 choice swim / 100 kick / 100 drill Set 8 x 25 choice kick on :35 EZ 50 choice anything on 1:00 6 x 25 choice stroke on :30 EZ 50 choice anything on 1:00 4 x 25 free on :25 Set 2 rounds 2 x 100 choice on 1:45 EZ choice anything on 1:00 4 x 75 choice on 1:15 EZ choice anything on 1:00 6 x 50 choice on 0:55 EZ choice anything on 1:00 8 x 25 choice on :30 200 cool down till pulse under 100 |