Warm-Up: (600) 300 swim, 200 pull 100 kick Set (800) 8 x 100 on 2:00 ...75swim/25k Fins OK Set (800) 2 rounds: 100 IM on 1:45 2 x 50 on 1:00 ...breast drill 200 free on 3:15 Set (1400) 200 strong on 3:15 2 x 300 on 4:30 s ...Steady pace 4 x 100 on 1:30 ...descend 1-3, 4 EZ 200 fFAST Cool Down: (400) 200 kick 200 EZ Choice |