Warm-up (600) 300 Free 200 kick 100 drill Set (600) 4 x 150's on 2:30 ...25kick/75fr/25kick ...descend 1-4 Set (2100): 2 x 300 on 4:30 ...d1-2 100 free on 2:00 3 x 200 on 2:50 …d 1-3 100 free on 2:00 6 x 100 free on 1:20 ...d-1-3, 4-6 100 kick on 2:00 Cool-down (200) 200 EZ choice |