Warm Up (600) 300 free 100 Kick 200 pull Set (600) 2 x 50 kick on 1:00 200 on 4:00 …50 choice/100 free/50 choice 2 x 50 kick on 1:00 100 on 2:00 …50 catch-up/50 free 2 x 50 kick on 1:00 Set (1800) 3 rounds 1 x 100 IM on 1:45 2 x 50 free on 1:00 3 x 100 choice on 2:00 …descend 1-3 to RACE 2 x 50 ez on 1:00 Cool-down (200) 200 moderate to EZ choice …choice of equipment |