Warm-up (600) 600 swim/kick ...every 3rd 50 kick Pull Set (500) 1 X 200 …rest 10 2 X 100…rest 20 2 x 50..rest 10 Set (2100) 500 on 7:00 2 X 50 kick on 1:05 50 easy on 1:20 400 on 6:00 2 X 50 kick on 1:05 50 easy on 1:20 300 on 4:00 2 X 50 kick on 1:05 50 easy on 1:20 200 on 3:00 2 X 50 kick on 1:05 50 easy on 1:20 100 on 1:15 2 X 50 kick on 1:05 50 FAST Cool-down 200 EZ choice |