Warm-up (500) 300 free/100 kick/100 drill Set (400) 8 x 50 on :55 ...alt 50 free/50 drill Set (2100) 300 on 4:30 4 x 50 descend on 1:00 100 hard kick on 2:15 200 on 3:00 4 x 100 descend on 1:45 100 hard kick on 2:15 100 on 1:30 4 x 150 descend on 2:15 100 hard kick on 2:15 Cool-down (200) 200 EZ |