Warm Up (500) 2 rounds 100 free/50 nonfree/100 kick 15 sec between each Set (1200) 2 rounds 100 easy 2:00 200 mod 3:00 300 hard 4:00 Set (2100) 300 on 4:30 4 x 150 on 2:00 300 on 4:30 4 x 100 on 1:20 300 on 4:30 4 x 50 on :40 Set (200) 8 x 25's on :40 ...Even FAST ...odd EZ Cool-down (200) 200 choice |