Warm-up (600) 2 rounds 250 swim/ 50 Kick Set (800) 2 rounds 4 x 50: 1 & 4 kick 1:10 2 & 3 Free on :50 2 x 100 on 1:30 ..last 25 FAST Set (1700) 2 rounds 1 x 100 FAST 2:00 2 x 50 ez 1:00 150 HARD 2:30 2 x 100 recovery 2:00 4 x 50 SPRINT Rd 1: swim 1:00 Rd 2 kick 1:15 EZ 100 Cool-down (200) 100 kick 100 EZ choice |