Warm Up (600) 400 free 200 kick Set (600) 3 rounds 4 x 50 on :50 50 (6 strokes hard, rest easy) 50 (10 strokes hard, rest easy) 50 easy 50 HARD build Set (1900) 6 x 100 on 1:35 - :05 off ea 100 so #6 on 1:15 100 kick on 2:00 6 x 75 on 1:10 - :05 off ea 75 so #6 on :55 2 x 75 kick on 1:30 6 x 50 start on :50 - :05 off ea 50 so #6 on :35 3 x 50 kick on 1:00 6 x 25 start on :40 - :05 off ea 25 so #6 on :20 4 x 25 kick on :30 Cool-down (200) 200 choice |