Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set (500) 2 rounds 8 x 25 IM kick on :30 50 ez swim on 1:30 Set (1600) 8 rounds 50 ez choice swim on 1:00 2 x 50 choice swim on :40 50 choice swim fast on 1:00 …50s on :40 keep steady pace …take a break after 4 rounds Set (700) Pull set with paddles / bouy / snorkel 2 rounds 100 on 1:15 100 on 1:25 100 on 1:35 50 ez on 1:15 Cool-down (200) 200 moderate to EZ |