Warm up (600) 12 x 50's on :50 Set (600) 3 x 200 on 3:15 …1- 150 free/50 kick …2- 100 free/100 kick …3- all free Set (1800) 3 rounds - (1 easy, 1 fast…) 4 x 25 kick on :30 4 x 50 free on :50 3 x 100 free on 1:30 Set (200) 200 pull - 5cb Cool-down (200) 200 EZ |