| 4x: |
1st round:
swim; 2nd round: pull; 3rd round: kick; 4th round: IM
|
||||
| 200 | *4th round = drill/swim | 3:30 | |||
| 100 | 1:30/1:40 | ||||
| 4 x 25 | sprint cycle | :30/:40 | 1600 | ||
| Rest 1:00 | |||||
| 20/12 x 50 | FR | 5 @ 25 fast / 25 ez | :50/:55 | ||
| 5 @ 25 ez / 25 fast | :50/:55 | ||||
| 5 @ dec 1-*5 | :50/:55 | ||||
| *5 @ hold fastest pace from above | 1:00 | 2600/2200 | |||
| 8 x 50 | IMO | odds: drill / kick | 1:00 | ||
| evens: swim / drill | |||||
| do 2 FL, 2 BK, etc. | 3000/ | ||||
