Warm-up (600) 400 catch-up free 4 x 50 kick on 1:00 Set (600) 4 X 150's on 2:30 ...50 Fr, 50 BK, 50 Fr Set (1400) 2 rounds 300 pace on 4:30, 100 EZ on 1:45, 200 fast on 2:45, 2 X 50's on 1:15 ...FAST kick EZ 100 Set (400) 8 x 50's choice …ood FAST on 1:00 …even EZ on 1:30 Cool-down (200) 200 EZ |