Warm-up (900) 300 swim/100 kick 200 swim/100 kick 100 swim/100 kick Set (700) 2 x 100 1:30 6 x 50 ...odd:55 ...even:45 2 x 100 1:30 Set (1500) 3 rounds 5 x 100 1) 25 FAST/75 ez on 1:45 2) 75 FAST/25 ez on 1:30 3) 100 ez on 2:00 4) 50 FAST 1:00/50 ez on 1:00 5) 50 FAST 1:00/50 ez on 1:00 Set (300) 300 pull ...5 cb Cool-down (200) 200 EZ |