Warm up (800): 300 swim 2 x 50 kick 200 swim 2 x 50 drill 100 swim Set (400) 8 x 50 build Main set (2000) 4 rounds 200 on 3:00 (rd 2- 3:05, rd 3- 3:10, rd 4- 3:15) 2 x 50 kick on 1:10, 1:00 2 x 100 on 1:30 (rd 2- 1:25, rd 3-1:20, rd 4-1:15) Cool-down (200) 200 moderate to EZ |