Warm-up (600) 2 rounds 200 swim/100 drill Set (400) 8 x 50's kick on 1:00 ...descend 1-4 Set (800) 4 x 200 on 3:15 …75 swim/50 drill/75 swim Set (600) 4 rounds 100 set up on 2:00 50 choice - BEST EFFORT on 2:00 Set (600) 6 x 100's on 1:45 ...50 moderate/50 solid ...choice of equipment Cool-down (200) 200 EZ |