Warm-up (400) 400 Free Set (600) 12 x 50’s on :50 …25 kick/25 free Set (100) 100 drill …25 catch-up/25 free underwater recovery Set (2000) 2 rounds 10 x 100’s free ..1 easy on 2:00 …1 hard on 1:15 …1 easy on 2:00 …2 hard on 1:15 …1 easy on 2:00 …3 hard on 1:15 ...1 easy pn 2:00 Set (300) Pull 300 free …3 cb …moderate Cool-down (100) 100 EZ |