Warm-up (900) 2 rounds 3 x 100 …2 swim 1:30 …1 kick 2:10 3 x 50 :50 …1 build up …1 build down …1 25 strong/25 ez Main Set (2300) (2 rounds) 2 rounds …100 1:40 …125 1:40 2 rounds …150 2:30 …200 2:30 Cool down (300) 300 swim/kick by 25's ...moderate to EZ |