Warm-Up (600) 400 CATCH-UP Free 200 kick Set (600) 4 rounds …25 under h20 on :30 …50 ez on 1:00 …25 fast on :30 …50 ez on 1:00 Set (1200) 4 rounds 100 ez on 2:00 2 x 50 build on 1:00 4 x 25 FAST on :30 Set (400) 400 kick …choice Cool-down (200) 200 EZ |