Warm-up (600) 2 rounds 200 free/100 kick Set (600) 3 rounds 2 x 50 build on :55 100 free on 1:40 ...descend 1-3 by rds Set (2100) 300 on 5:00 …last 50 fly 4 x 150 on 2:30 ...d1-2,3-4 300 on 5:00 …last 50 back 4 x 100 on 1:40 ...d 1-4 300 on 5:00 …last 50 breast 4 x 50 FASTon 1:15 ..25 kick/25 swim Cool-down (200) 200 easy |