Warm Up (600) 400 swim 4 x 50 choice r:10 sec Set (800) 100 kick on 2:00 4 x 75 drill on 1:30 100 kick on 2:15 4 x 50 stroke on 1:00 100 kick on 2:30 Set (1000) 10 x 100 on 1:30 4 rounds 25 fast/50 ez/25 fast Rest 1:00 3 rounds 25 ez/50 fast/25 ez Rest 1:00 2 rounds 25 fast/25 ez/25 fast/25 ez 1 round 25 ex/25 fast/25 ez/25 fast Set (200) Pull 200 ...5cb Cool-Down (200) 200 choice |