Warm-up (500) 300 swim 200 kick/drill Set (600) 4 rounds 25 underwater on :30 50 ez on 1:00 25 fast on :30 50 ez on 1:00 Set (600) Pull 6 x 100 on 1:30 …descend 1-3, 4-6 Set (800) 10 x 50 free ...odd 1:00/even :40 2 x 100 on 1:15 ...HARD ez 100 Set (500) 2 rounds 8 x 25's ...odd SWIM SPRINT on :30 ...even EZ kick on :45 EZ 100 swim between rds Cool Down (200) ...200 choice |