Warm-up (500) 300 swim 4 x 50 dolphin kick Set (600) 4 rounds 25 under on :30 50 EZ on 1:00 25 FAST on :30 ...NB swim 50 EZ on 1:00 Set (1200) 2 rounds 2 x 100's on 1:45 ...25 sprint/50 ez/ 25 sprint …then 6 x 50 build on 1:00 100 FAST Set (300) Pull 300 3cb Cool-down (200) 200 EZ choice |