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 (1900) 300 on 5:00 …last 50 stroke 4 x 150 on 2:30 …d1-2,3-4 300 on 5:00 …last 100 stroke 4 x 100 on 1:40 …d 1-4 300 on 5:00 …last 150 stroke Set (200) 4 x 50 FAST on 1:30 …25 kick/25 swim …all stroke Cool-down (200) 200 easy |