Warm Up (600) 400 CATCH-UP free 200 kick Set (900) 12 x 75's on 1:00 ...descend 1-3 Set (1800): 4 rounds 4 x 50's free on :45 100 FAST on 1:20 2 x 50's EZ on 1:00 50 FAST kick on 1:00 Cool-down (200) 200 EZ