Warm-up (600) 300 swim, 100 kick 200 drill Set (600) 4 rounds 25 under on :30 50 EZ on 1:00 25 FAST NB swim on :30 50 EZ on 1:00 Set (1500) 75 fast on 1:15 25 kick easy on :45 2 x 75 fast on 1:15 50 kick easy on 1:30 4 x 75 fast on 1:15 50 easy repeat w/50's, then 25's ..50's on 1:00 …25's on :45 Set (200) Pull 200 ...3cb Cool-down (100) 100 EZ choice |