Warm-up (600) 200 Swim, 200 Stroke 200 Kick Set (600) 12 x 50 drill on :55 ...3 each stroke Set (1500) 5 rounds 100 build on 2:00 75 on 1:30 80% 50 on 1:00 90% 25 on :30 100% 50 EZ on 2:00 Set (300) Pull 3 x 100 ..descend 1-3 ...10-15 rest Cool-down (300) 100 kick 200 swim |