Warmup (500) 300 swim/100 drill / 100 kick Set (700) 2 rounds 4 x 50 choice kick/1:00 2 x 75 on 1:30 …25 scull/25 drill/ …25 swim Set (600) 12 x 50 choice/:50 …descend 1-3, 4-6, ...7-9, 10-12 Set (1200) 150 free on 2:15 4 x 75/1:30 fly/bk/brst 150 IM on 3:00 …50 fly/bk /brst 4 x 75 free/1:15 150 free/2:30 Set (300) Pull 300 …w/paddles/buoy /snorkel Cool-down (200) 200 choice |