Warmup (500) 10 x 50 choice Set (600) 12 x 50 on :55 ...25k/25/s Set 4 x 75 on 1:15 …25 swim/25 kick/25 swim Set 3 x 200 on 3:00 50 on :40 4 x 150 on 2:10 50 on :40 6 x 100 on 1:30 …rest 1 min 100 for time ...300s, 150s and 100s smooth aerobic …50s and 100 for time; full speed ahead Cool-down (200) 200 ez |