Warmup (300) 5 mins 300 choice Set (900) 2 rounds 50 kick on 1:00 100 swim on 1:30 150 IM no free on 3:00 100 swim on 1:30 50 kick on 1:00 Set (1200) 400 IM 25 drill/25 swim on 8:00 300 free on 4:30 200 IM on 3:30 150 Free on 2:30 100 IM all drill on 1:45 50 kick on 1:00 Set (300) Pull 300 ...descend 100's Cool-down (100) 100 EZ choice |