Warm-Up (600) 300 choice, 100 kick, 200 drill Set (800) 4 x 50 on 1:15 …25 choice scull ....25 choice kick 4 x 50 swim on 1:00 …descend 1 - 4 4 x 50 on 1:15 …25 choice scull ...25 choice kick 4 x 50 swim on 1:15 …ALL FAST Set (600) 4 rounds 4 x 25 choice on :40 …FAST 50 ez on 1:00 Set (400) ...200 moderate ...200 EZ |