Warm-up (600) 400 free 200 kick Set (800) 8 x 100's on 1:30 ..broken at 75 ...rest 5 sec. ...25 FAST Set (900) 6 x 150's on 2:30 ...broken at 100 ...rest 5 sec. ...50 FAST kick Set (800) 4 x 200's on 3:15 ...broken at 150 ...rest 10 sec. ...50 FAST choice Cool-down (200) 200 EZ choice |