Warm-Up (600) 400 CATCH-UP Free 200 kick Set (600) 8 x 75's on 1:15 ...descend 1-3 Set (1800) 6 rounds 4 x 50 free on 1:00 ...25 EZ/25 fast 100 FAST on 2:00 ...1-3 by rounds Cool-down (200) 200 EZ