Warm-up (500) 300 swim …50 free/50 drill 200 kick Set (900) 3 rounds 100 kick on 2:30 4 x 50s on :55 :50, :45 by rds Set (1200) 4 rounds Kick 4 x 50 on 1:15 Broken 100 ALL OUT ...rest 10 sec at 50 ...on 2:30 Cool-down (300) 300 easy