Warm-up (600) 400 free 200 kick Set (800) 2 rounds 100 kick on 2:00 100 choice on 1:50 100 choice/FR on 1:40 100 Free on 1:30 Set (1600) 2 rounds 150 IM (no free) on 2:40 150 Free on 2:20 2 x 300 Free on 4:30 100 Easy on 2:00 300 neg. split on 5:00 Cool-down (200) 200 EZ choice |