Warm Up (600) 300 choice, 200 drill 100 kick Set (500) 2 rounds 100 on 1:50 ...50 kick /50swim 100 on 1:40 ...50 kick /50swim 50 on 1:00 all swim Set (1000) Pull Set 5 x 200 on ...3:00,2:50,2:40,2:50,3:00 …3 cb keep it aerobic Set (1200) 300 swim on 4:00 2 x 150 swim on 2:15 300 swim on 4:15 3 x 100 swim on 1:30 …descend 1-3 Cool-down (200) 200 EZ |