Warm up (600) 400 swim 200 kick Set (300) 200 IM ...25 drill/25 swim 100 IM Set (1400) 4 rounds 200 fr on 3:00 (moderate) 100 fr on 1:30 (hard-80%) 50 kick on 1:30 (max) EZ 100 Set (400) 8 x 50's choice on 1:00 ...Build to fast Set (400) 400 pull …5 cb Cool-down (200) 200 EZ choice |