Warm Up (500) 300 swim choice 200 drill Set (400) Swim 8 x 50's on 1:05 …descend 1-5, 6-10 Set (400) Kick 8 x 50 on 1:10 …2nd 25yd FAST Set (1200) 3 rounds Swim 4 x 50's on 1:00 …25 build/25 FAST 2 x 100 on 2:00 …last 25 sprint free Set (300) 10 x 30 on 1:10 ...FAST turns Cool-down (200) 200 Moderate to EZ |