Warm-up (600): 400 free 200 pull (buoy only) …3,5,7,5 cb by 50’s Set (700) 2 rounds 50 back on 1:00 100 on 1:30 …50 drill/50 swim 150 free on 2:00 …EZ/MED/HARD 100 easy after rd 2 Set (800): 2 x 200 build on 3:00 4 x 100 solid …2 on 1:25, 2 on 1:20 Set (600) 2 rounds 4 x 50 FAST on 1:00 4 x 25’s on :40/:20 ...1 ez/1 sprint Cool-down (300) 100 kick 200 easy |