Warm up (600): 2 rounds 100 free/100 drill/100 IM Set (600) 2 x 100 on 1:35 4 x 50 kick on 1:10 1 x 100 on 1:40 2 x 50 kick on 1:05 Set (1900) 4 rounds 50 on 1:00 50 on :45 50 on 1:10 100 on 1:25 50 on 1:10 150 on 2:00 Cool-down (100) 100 EZ choice