Warmup (600) 300 swim /200 drill 100 kick Set (600) 2 rounds 2 x 50 kick on :1:15 2 x 50 scull on 1:30 2 x 50 swim on 1:00 Set (600) 200 IM on 3:30 200 free on 3:00 200 (2 x 100 IM) on 3:30 EZ 50 on 1:30 Set (1200) 2 rounds Pull w/paddles//buoy 200 on 3:00 200 on 3:15 200 on 3:30 …descend 1-3 Cool-down (200) 200 ez choice |