Warm-up (900) 300 swim/100 kick 200 swim/100 kick 100 swim/100 kick Set(200) 4 x 50 build on :50 Set (1500) 6 rounds 100 on 1:30 75 on 1:10 50 on :50 25 on :30 ...increase speed as distance decreases Set (400) 16 x 25 variable sprint on :30 ...swim or kick Cool-down (200) 200 easy |