Warm-Up (600) 300 choice, 100 kick, 200 drill on 10:00 Set (800) 4 x 50 kick on 1:05 4 x 50 swim on :50 …descend 1 - 4 4 x 50 kick on 1:15 4 x 50 swim on 1:00 …25 EZ/25 FAST Set (800) 4 rounds 4 x 25 choice on :40 …fast breakouts/inishes 100 ez on 2:00 Set (600) 6 x 100 on 1:30 ...pull/buoy only on 1:30 …keep it aerobic Cool-down (200) 200 choice |