Warm-up (900) 6 x 150 on 3:00/3:30 …last 50 underwater kick Set (1200) 6 x 200 swim on 3:00/3:40 ...100 mod/100 solid …descending 1-3 Set (400) 400 pull …3cb (1st 200) …5cb (2nd 200) Set (300) 6 x 50’s choice on 1:30 …1-3 build …4-6 all out Cool-down (200) 200 choice …moderate to EZ |