Warm-up (900) 300 swim 300 kick 300 pull Set (1200) 2 rounds 12 x 50 1-6 free on :50 ...descend 1-3 7-12 stroke on 1:10 ...descend 1-3 REST 1:00 Set (500) 4 rounds 4 x 25 free on :30 …25 FAST/25 easy Rest 1:00 after RD 2 100 scull Cool-down (400) 400 EZ choice of equipment |