Warm-Up (500) 200 swim, 200 drill 100 kick Set (600) 4 x 75 on 1:30 ...50 swim-25 skull 12 x 25 build on :30 Set (1600) 2 rounds 2 x 200 on 3:00 ...neg split 100 easy on 2:00 200 build on 3:00 50 sprint on 1:00 50 easy on 1:30 Set (300) 12 x 25 choice on :45 ALL FAST Cool-down (200) 200 EZ choice |