Warm-up (900) 300 swim/50 kick 200 swim/100 kick 100 swim/150 kick Set (400) 8 x 50 build on: 50 Set (1500) 6 rounds 100 on 1:30 75 on 1:00 50 on :45 25 FAST on :30 ...increase speed as distance decreases Set (400) 400 pull …3 CB Cool-down (200) 200 easy |