Warmup (300) 300 swim Set (600) 3 rounds 4 x 25 choice kick on :30 100 swim on 1:40 Set (1200) 150 on 2:00 …all free 2 x 50 on 1:15 ...25 stroke fast /25 ez fr 2 x 150 on 2:10 …all free 2 x 50 on 1:15 ...25 stroke fast /25 ez fr 3 x 150 on 2:20 …all free 2 x 50 on 1:15 ...25 stroke fast /25 ez fr Set (600) 12 x 50 with paddles …odds on :40 descend …evens on :50 cruise …use your legs Cool-down (100) 100 choice |