Warm-up (500) 300 Free 200 Kick Set (300) 6 x 50's on 1:00 ...25 catch-up drill ...25 3CB pause&guild Set (2000) …BUILD and DESCEND 3 x 100s on 1:30 2 x 200s on 2:45 1 x 300 on 4:00 1 Minute Rest 1 x 300 on 4:30 2 x 200s on 2:45 3 x 100s on 1:20 Set (400) 8 x 50 on 1:00 ...Easy/Hard, Hard/Easy ...All Hard, All Easy Cool-down (200) 200 EZ |