Warm-Up (400) 200 Swim 200 Reverse IM Set (600) 6 X 100 on 1:50 ...50 stroke/50 kick Set (2000) 5 rounds 50 build on :45 100 pace on 1:30 100 neg split on 1:30 150 FAST on 2:00 Set (400) Pull 2 x 200 3/5CB by 50's ...rest 20 sec. Cool-down (100) 100 EZ |