Warm-Up (300) 6 minutes 300 choice Set (500) (13:20) 5 rounds 2 x 25 choice swim on :40 …1st fast / 2nd ez 2 x 25 choice kick on :40 …no fins Set (800) (12:50) 200 pull on 3:00 8 x 25 choice kick on :25 200 swim on 3:40 200 pull on 3:00 …keep the pulls steady …the swim is recovery Set (1000) (21:30) 2 rounds 4 x 100 choice on 1:30 …keep ez and aerobic 4 x 25 choice swim on :40 …all fast Cool-down (200) 200 EZ |