Warm-up (600) 300 swim, 200 drill 100 kick Set (900) 2 rounds 150 on 2:15 ...build to last 50 fast 2 x 100 on 1:45 ...50 drill/50 DPS 2 x 50's on 1:00 ...1-last 25 fast ...2-first 25 fast Set (1200) 2 rounds 100 on 1:30 200 on 3:00 300 on 4:30 Set (500) 10 x 50 ...Alt 2 free on :40/:50 Cool-down (200) 200 EZ |